7- DAY PALEO MEAL PLAN

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Cameron Turner
5 years ago
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1 7- DAY PALEO MEAL PLAN Additional support always available at PrimalHealthyFit.com

2 NOTES Below is a 7- day Paleo Diet meal plan that requires little knowledge of cooking. Read these notes first to avoid some common confusion. Each recipe is portioned for one person. This meal plan is arranged into three meals each day: brunch, a snack, and dinner. Most people find that after they have eaten Paleo for a few days, they are less hungry than usual and hence two full meals is enough. However, feel free to turn the snack into a full meal if you still wish to eat three large meals a day. Simply make more at dinner the night before to do this, as leftovers are commonly used for a meal the next day. Dessert is not included, however whenever you want something sweet, pigging out on fresh fruit or dates will do the trick. There are many theories on the best ways to eat (how many meals, what time of day, what temperature foods to eat at bedtime...), so the Meal Plan has been kept somewhat skeletal so you can manipulate it to your preferences. Repeat this meal plan weekly for simplicity. Feel free to make changes or additions depending on your preference and cooking experience! If you are choosing to give yourself some open meals during the week (3 or less), incorporate those when you wish.

3 Day 1 Brunch: Scrambled Eggs with Onions & Bell Peppers, Honeydew 3 omega-3 enriched eggs A green and a red bell pepper ½ of a honeydew melon A white onion Olive oil Instructions: Cut a small wedge (about an inch wide) out of the white onion. Chop into small pieces. Chop up ¼ of the red pepper and ¼ of the green pepper. In a frying pan, heat a splash of olive oil. Add chopped onions and peppers to the pan, tossing or moving occasionally. Crack eggs into bowl, making sure you re not adding shells to the ingredient list. Mix eggs with fork, and pour into pan on top of veggies. Using a spatula, keep the eggs and veggies moving around until the eggs appear cooked to your liking (nothing wet/shiny if you like them all the way cooked). Cut small honeydew melon in half and set it in a bowl so it won t move when you attack it with your spoon. Put cooked eggs on a small plate. Get a fork and a spoon out of your silverware drawer. Use the utensils respectively to your liking to consume your yummy food. *Cover remaining half of honeydew melon with plastic-wrap and place in fridge for tomorrow s breakfast. Got that down? Ok the next recipes won t be so descript. Snack: 1 apple, and a handful of unsalted cashews Dinner: Bison Burgers and Zucchini 1 lb. ground bison (grass-fed) 2 zucchini Instructions: Fill a large pot halfway with water, put on the stove on hi to boil. Make two burger patties out of the ground bison (smush the meat together with your hands, till it looks like a circle about 1 tall). Wash your hands. Cook any way you like: on the stove-top in a pan with olive oil, on your George Forman, or on your outdoor grill. Cook to your liking (if you ve never cooked a burger before, try to keep the outside from turning black and crispy, while the center of the burger should be just a bit pink and warm to the touch). Wash and slice zucchini into small discs (shortways as opposed to long-ways). Add to boiling water, and leave uncovered for around 5 minutes (leave in water for longer if you prefer them soft). Strain zucchini; add to plate with one bison burger. *If you are still hungry, eat the other burger. If not, put it in the fridge for tomorrow.

4 Day 2 Breakfast: Honeydew and Honey Maple Ham Boar s Head All-Natural Honey Maple Ham (or some other organic, nitrate-free ham sliced ham) ½ honeydew melon (the rest from yesterday) Instructions: Cut ½ honeydew melon into 8 thin slices, cut off skin. Wrap each piece with 1 slice of honey maple ham, and eat with fingers. I find that the 1-to-1 ratio is most tasty, but if you feel like you need more protein, feel free to double-up the ham slices. Snack: leftover bison and zucchini from yesterday s dinner Dinner: Tilapia and Cucumbers 8-10 oz. thin tilapia filet two large, organic cucumbers 1 lemon, or organic lemon juice Instructions: Cook fish 3 minutes on each side in a frying pan on the stove with olive oil. When the fish is fully cooked, the side without skin will begin to break apart or flake. If you cannot tell by looking, use a fork to try and separate the middle of the fish (if it flakes apart easily, it s done). Wash cucumbers and cut shortways into small discs. Add fish and half of the cucumber slices to plate, top both with lemon juice for flavor. *Breakfast prep: Before you go to sleep, de-stem and cut 3 large strawberries into quarters. Put strawberries, a handful of blueberries, and a handful of raspberries into a Ziploc bag and place in freezer. This should literally only take you like 2 minutes.

5 Day 3 Brunch: Fruit smoothie with hemp protein Bag of frozen fruit, prepared night before (see Day 4 Dinner) 3-4 tabelspoons of Hemp protein Water *Note: you can really use whatever fruit you want, but if you are overweight or insulin resistant, avoid grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwis for a while. See this table for the sugar content of most fruit. Instructions: I m gonna be honest, I just eyeball my smoothies. The fruit I prepared the night before usually fills the blender to the 8 or 10oz line. I add maybe 4oz of water (you need less if the fruit is fresh and not frozen), and blend. If it s not blending, add more water. Add 3-4 tablespoons of hemp protein (depending on how hungry you are), cover, blend again. Hemp protein is green, and is gonna turn your pretty smoothie a real nasty color, but it will morph your smoothie from a morning snack to a full meal, and hold you over until your afternoon snack. Snack: sliced cucumber and cashew butter (it s weird, but good I promise) Dinner: Broiled Chicken Breast and Yellow Squash 2 BIG organic, grass-fed chicken breasts 2 yellow squash Instructions: Cook yellow squash the same way as the zucchini from Day 1 Dinner. Turn on oven to Broil (High if you have a choice). Cut excess fat off of chicken breast, make sure there are no bones inside. Coat chicken breast in olive oil and place on a cookie sheet or oven-safe Pyrex pan (really any oven-safe item with a lip). Once oven is ready, place chicken in oven for 8 minutes. After 8 minutes, pull chicken out of the oven and cut both breasts in the thickest part, checking for consistent coloring all the way through. If you see pink or red, put it back in the oven for a couple more minutes. When chicken is adequately cooked, take out of oven. Place one breast on plate with strained squash, set the other breast aside to cool. *After you are done eating, place the leftover chicken breast and any remaining squash in a container or Ziploc back in fridge for tomorrow. *remove salmon from freezer, place in refrigerator to allow time to thaw for tomorrow s dinner.

6 Day 4 Brunch: Chicken Spinach Salad with Strawberries & Walnuts Leftover chicken breast from Day 2 dinner Spinach leaves (pre-washed baby spinach is easiest) Strawberries (organic if available) Handful of shelled, un-salted walnuts Red onion 1 lemon Olive oil Instructions: If spinach is not pre-washed, well wash it. Fill a dinner plate or soup bowl with spinach- pile it in there. I usually eat about half of the regular sized spinach container/bag. Wash strawberries, cut out the stems, and slice. Put desired amount on top of spinach, put remaining strawberries in fridge for snack. Cut small wedge out of red onion, slice into long, thin strips and add to salad. Put a handful of walnuts on salad (feel free to chop them if they are too big, or you want them to multiply). Cut cold leftover chicken breast from Day 2 dinner into small pieces or slices, add to salad. Drizzle olive oil and squeeze the juice of half a lemon on top of it all. Eat it! Snack: Strawberries (as many as you like) and ¼ cup of walnuts Dinner: Salmon with Butternut Squash 8-10 oz. WILD salmon filet (thinner is easier to cook) 1 small butternut squash Instructions: Preheat oven to 375 degrees. Cook butternut squash the same way as the spaghetti squash in Day 4 dinner. You can tell when it is done when you can easily stab the middle of the thinner part of the squash with a fork, and the meat seems squishy. After the squash is in the oven, smear a small amount of olive oil on the bottom of a shallow baking pan. Place salmon skin-side down in pan, and rub small amount of olive oil on the salmon (what s left on your fingers will do). Wait until the squash has cooked minutes, then add salmon to oven. Bake in oven for minutes, flipping over halfway through (this will make it very easy to peel off the skin before putting it on your plate). They should be ready at the same time. You can put half of the squash directly on your plate and eat it right out of the skin with a spoon. Set the other half of the butternut squash aside to cool, and put in refrigerator after dinner for tomorrow. *remove turkey tenderloin from freezer and place in refrigerator

7 Day 5 Brunch: Poached Eggs & Spinach 3 omega-3 enriched eggs 1 package organic frozen spinach (10oz usually) Instructions: Set 3 eggs in bowl on counter to warm up as early as possible(poached eggs do best with room-temp eggs). Fill pot halfway with water, add a splash of vinegar, cover, and set to boil on stove. While waiting for the water to boil, cook the frozen spinach in a pan with ¼ inch of water. Use common sense here- if the water disappears before the spinach is cooked, add more. If there is excess after the spinach is cooked, drain. Place cooked spinach on plate. Once the water in the other pot is boiling, turn heat down to medium. One by one, crack each egg into a bowl, check for shells, make sure the yoke didn t break, and gently pour into pot. Let cook for 2-4 minutes depending on how soft/hard you want your yoke (if eggs were cold, cook for 4-6 minutes). Remove eggs one by one from pot using a large, slotted spoon to drain excess water, and place on top of bed of spinach. Eat it with a spoon if your yokes are runny *Note: this is not the only way to poach eggs, but I find it quickest to explain and it works so Snack: half of a butternut squash from yesterday s dinner Dinner: Turkey Tenderloin and Broccoli 1 turkey tenderloin (get one that s pre-seasoned if possible!) 1 bag pre-washed, un-frozen broccoli florets (organic if available. If you know how to prep a head of broccoli, feel free to do that). Instructions: Preheat oven to 350 degrees. If tenderloin is pre-seasoned, place directly on baking pan. If not pre-seasoned, simply lightly brush meat with olive oil and sprinkle your favorite seasoning mix (like Lawry s Seasoning Salt), or garlic powder, rosemary, and oregano on top. Place turkey tenderloin in oven and let cook for approximately 20 minutes. If you have a saucepan with steamer basket, fill pan with 1 inch of water, cover, and set to boil. Once boiling, add as much broccoli as you like to steamer basket, recover, and let cook for 5-6 minutes. Broccoli is done when you can stick a sharp knife in the stem, and pull it back out without the broccoli coming with you. As soon as broccoli is done, immediately remove from steamer and put on plate. Once turkey is adequately cooked, cut into slices and add to plate. Eat it! *If you do not have a pan with steamer basket, do the same thing but just put the broccoli directly in the water. Breakfast prep: place a handful of chopped pineapple, half of a sliced banana, and a handful of spinach in a Ziploc bag in the freezer for tomorrow s fruit smoothie. *remove ground beef from freezer and place in refrigerator

8 Day 6 Brunch: Fruit Smoothie with Hemp Protein Frozen fruit mix prepared the night before Hemp Protein A blender approx. 4 oz. freshly squeezed-by-you orange juice Instructions: Prepare the same way as smoothie from Day 3, remembering to add 3-4 tablespoons of hemp protein. *This is my favorite smoothie from Cafe Brazil in Dallas, Texas- they call it the Mean Green. Snack: leftover turkey tenderloin and broccoli Dinner: Spaghetti Squash & Meatsauce 1 small spaghetti squash ½ lb. grass-fed ground beef Rao s Homemade Marinara Sauce (on the same shelf as Ragu and Prego, but it s sugarfree with all natural ingredients) Instructions: Preheat oven to 375 degrees. Place spaghetti squash in microwave for 6 minutes to soften. Let cool for 3 minutes. Stab it right in the middle (watch out, if it has a tendency to crack open from the pressure inside) and cut into halves. Place open-side down in a cake pan or cookie sheet with ¼ inch of water. Place in oven for minutes. To check if it is done, take out of oven, flip a piece over, and scrape the inside with a fork. If the inside of the squash peels away in strings easily, it is ready. While the spaghetti squash is cooking, put the ½ lb. ground beef on the stove in a wok on Med- Hi, keeping it moving so it doesn t burn, and using paper towels to soak up extra liquid. After meat is browned, add ½ cup of Rao s Marinara sauce and let heat for 2-3 more minutes, keeping the sauce moving. Once squash is adequately cooked, remove from oven. Turn oven off. With a spoon, scrape one half of the spaghetti squash out of skin and place in pasta bowl. Put the other cooked half aside to cool. You will put this in the fridge for a snack tomorrow. Once sauce is warm, pour on top of spaghetti squash. Enjoy, and feel fancy! *remove shrimp from freezer and place in refrigerator

9 Day 7 Brunch: Turkey Lettuce Wraps All-natural sliced deli turkey Head of iceberg lettuce Avocado Instructions: Using a Big knife, cut avocado in half (cutting around the pit), twist halves to open. The pit will remain in one half of the avocado. Tap your knife into the pit, and twist to remove. Cut each half into 4 slices (not cutting the skin), and carefully spoon out slices. Wrap each slice of avocado with a piece of deli turkey, then wrap that with a piece of lettuce. Finger food! Snack: half of a spaghetti squash from yesterday s dinner Dinner: Sassy Shrimp Salad ½ lb. shelled, deveined shrimp arugala 1 large lemon minced garlic red onion cucumbers avocado olive oil Instructions: Heat small amount of olive oil in saucepan on med-hi, add teaspoon of garlic and shrimp and cook until pink. Cut a wedge out of your red onion, and slice into long, thin strips. Cut remaining half of avocado into slices. Wash and cut cucumber into small discs. Put a large amount of spinach on plate, and add cooked shrimp, onions, avocado, and cucumber on top. Drizzle olive oil and squeeze juice of lemon on top. Additional foods that are easy to snack on: Jicama Apples & Cashew Butter Raw zucchini (my favorite ) Dates (for your sugar kick) Whatever fresh fruit is in season

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs