2100 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty Measure Description
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1 DAY 1 Breakfast Omelet with Peppers 1 Cup Blackberries, raw Tablespoons Coconut oil Large Eggs, organic Cup Mushrooms, white, sliced, stir-fried Cup Peppers, chopped sweet, green, raw Cup Peppers, chopped, sweet, red, raw Totals: AM Snack Almond Butter, Apple and Celery 1 Tablespoon Almond Butter, raw Each Celery, raw stalk trimmed Totals: Lunch Lettuce Tuna Wrap 1/2 Cup Avocado, pureed Cup Broccoli, steamed Leaves Lettuce, outer cos or romaine, raw Tablespoon Onion, chopped Ounces Tuna, in water Totals: PM Snack Pear and Green Tea Totals: Dinner Steak, Mushroom and Spinach Salad with Oil and Balsamic 6 Ounces Beef, top sirloin, lean only Cup Cucumber, raw, slices /2 Cup Mushrooms, sliced, white, stir-fried Tablespoons Olive oil, pure Cups Spinach, raw Small Tomato, sliced Teaspoons Vinegar, balsamic Totals: Actual Totals for Day # 1:
2 DAY 2 Breakfast Sausage, Nuts and Apple 1 Ounces Cashews, raw Medium Sausage Small Tomato, with peel, 2.5" dia Totals: AM Snack Blueberries, Hard Boiled Egg and Sauerkraut 1 Cup Blueberries, raw Each Egg, whole with yolk Cup Sauerkraut, low sodium Totals: Lunch Salad with Chicken and Dressing 1/2 Cup, sliced Avocados Medium Carrots, baby, raw Ounces Chicken breast, white meat Cups Spinach, raw Small Tomato Teaspoons Vinegar, balsamic Totals: PM Snack Pear and Green Tea Totals: Dinner Turkey Meatballs (see recipe) with Spaghetti Squash 1 Cup Kale, boiled, chopped, drained, no salt Tablespoon Onion,chopped /2 Cup Zucchini, mashed, baked Cup Squash, spaghetti, baked, no salt Cup Tomato sauce, no salt added Each Turkey meatballs (Stuffed Turkey recipe) Totals: Actual Total for Day
3 2100 CALORIE PALEO MEAL PLAN DAY 3 Breakfast Eggs, Avocado, Salsa and Almonds 1 Ounce Almonds, raw /2 Cup Avocados, sliced Cup Egg substitute, liquid Large Eggs, organic Tablespoons Salsa, medium, no sugar added Totals: AM Snack Cashews and Watermelon 1 Ounce Cashews, raw Cup Watermelon, diced Totals: Lunch Fish, Asparagus, Salad and Nuts 8 Spears Asparagus, (see recipe Garlicky Asparagus) Ounces Halibut, broiled Ounce Nuts, walnuts, raw Tablespoon Vinegar, apple cider Totals: PM Snack Blueberries and Green Tea 1 Cup Blueberries, raw Totals: Dinner Turkey Burger with Grilled Mushrooms and Side Spinach 1 Cup Mushrooms, sliced, portabella, grilled Cups Spinach, boiled, drained Grams Turkey burger Totals: Actual Totals for Day
4 DAY 4 Breakfast Smoked Salmon, Eggs and Onions, and Peaches 3 Large Eggs, organic Ounces Fish, salmon, smoked, (lox), regular Tablespoon Chopped onions, spring or scallions Cup Peach slices, raw Cups Spinach, steamed Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Cup Cucumber slices, raw Totals: Lunch Chicken, Avocado, Coleslaw and Seeds 1/2 Cup Avocado, pureed Ounces Chicken breast, white meat Cup Coleslaw, home-prepared /2 Tablespoon Olive oil, extra virgin Ounce Seeds, pumpkin raw Tablespoon Vinegar, apple cider Totals: PM Snack Green Tea and Watermelon 1.5 Cup Watermelon, raw Totals: Dinner Turkey and Veggie Stew with Broccoli Rabe 5 Fl. Ounces Alcoholic Beverage, wine, red, Cabernet Sauvignon Ounces Ground Turkey, lean (see Turkey and Veggie Stew recipe) Cup Broccoli, steamed Totals: Actual Totals for Day
5 2100 CALORIE PALEO MEAL PLAN DAY 5 Breakfast Green Smoothie 1 Teaspoon Ginger root, raw Tablespoons Hemp Seeds Cup Chopped kale, raw Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Hard Boiled Eggs and Walnuts 3 Large Eggs, organic, hard boiled Ounces Nuts, walnuts, raw Totals: Lunch Turkey Stew Leftovers (see recipe) and Pineapple 3 Ounces Ground turkey, lean Cup Chopped broccoli, steamed /2 Tablespoon Coconut oil Slices Pineapple, fresh Totals: PM Snack Pear, Seeds and Green Tea 1 Ounce Seeds, pumpkin raw Totals: Dinner Shrimp, Spaghetti Squash, Spinach and Tomato Sauce 6 Ounces Shrimp, boiled or steamed Cup Spinach, boiled, drained Cup Squash, spaghetti, baked, no salt Cup Tomato sauce, no salt added Totals: Actual Totals for Day
6 DAY 6 Breakfast Mixed Berry Smoothie 1 Cup Unthawed blackberries, frozen, unsweetened /2 Teaspoon Cinnamon Tablespoons Hemp Seeds Cups Spinach, raw Cup Strawberries, raw Cups Unsweetened Almond Milk Totals: AM Snack Hard Boiled Egg, Almonds and Cucumber 1 Ounce Almonds, raw Cup Cucumber, raw slices Large Eggs, organic, hard boiled Totals: Lunch Salmon and Broccoli with Coconut Oil 1 Cup Chopped broccoli, steamed Tablespoon Coconut oil Tablespoon Olive oil, pure Ounces Salmon, broiled Totals: PM Snack Apple and Green Tea Totals: Dinner Fish and Zucchini 1 Cup Green beans, steamed Ounces Halibut, broiled Large Olives, ripe Cup, sliced Zucchini, baked Totals: Actual Totals for Day
7 DAY 7 Breakfast Egg Scramble with Veggies 1 Cup Egg substitute, liquid Large Eggs, organic Cup Mushrooms, white, sliced, stir-fried Tablespoon Onion, chopped Cups Spinach, raw Totals: AM Snack Cashews, Cucumber and Pear 1 Ounce Cashews, raw Cup Cucumber, raw, slices Each Pear, medium Totals: Lunch Tuna Salad with Chia Seeds, Oil and Balsamic, and Yam 1 Ounce Chia seeds, ground Ounces Tuna, solid white Teaspoon Vinegar, balsamic /4 Cup Yam, baked or boiled Totals: PM Snack Apple and Green Tea Totals: Dinner Steak and Cauliflower (see recipe) 1 Serving (3 oz) Beef, bottom sirloin, tri-tip steak lean and fat, 0" trim Cups Cauliflower, steamed Cup Chopped kale, steamed Small Tomato, with peel, 2.5" dia Totals: Actual Totals for Day
8 DAY 8 Breakfast Blueberry Smoothie 1 Cup Blueberries, raw Cup Chopped kale, raw Cup Kefir Ounce Nuts, walnuts, raw Ounces Seeds, chia seeds, ground Cup Unsweetened almond milk Totals: AM Snack Almond Butter, Celery and Pear 1 Tablespoon Almond butter, raw Stalks Celery, raw Totals: Lunch Soup, Steak and Broccoli with Coconut Milk 1 Serving (3 oz) Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim, all grades Cup Broccoli, steamed Tablespoon Coconut oil Cup Soup (see recipe) Totals: PM Snack Apple, Seeds and Green Tea 1 Ounce Seeds, pumpkin raw Totals: Dinner Real Healthy Fried Chicken (see recipe) 1 Tablespoon Almond butter Ounces Chicken breast, white meat Tablespoon Olive oil, pure Cup Vegetables, mixed, steamed Totals: Actual Totals for Day
9 DAY 9 Breakfast Bacon, Eggs and Grapefruit 1/2 Cup Egg substitute, liquid Large Eggs, organic Each Grapefruit, pink or red, 4" diam Tablespoon Olive oil, pure Slices Cooked pork, cured, bacon, nitrate free Slices Tomato, sliced, organic Totals: AM Snack Avocado and Peppers 1/2 Cup Avocado, pureed with lemon Each Pear, medium, with peel Each Pepper, red or green Totals: Lunch Agave Glazed Salmon with Salad (see recipe) 1 Cup Cucumber, raw, slices Ounces Fish, organic salmon canned, wild, cooked Teaspoon Vinegar, balsamic Totals: PM Snack Apple and Green Tea 1 Each Apple, medium with peel Totals: Dinner Stuffed Meatballs with Spaghetti Squash and Tomato Sauce (see recipe) 1/2 Cup Chopped broccoli, steamed Cup Squash, spaghetti, baked, no salt Cup Tomato sauce, no salt added Each Turkey meatballs (see recipe) Totals: Actual Totals for Day
10 DAY 10 Breakfast Eggs with Avocado and Almonds with Blueberries 1/2 Ounces Almonds, raw /2 Cup Avocados, sliced, raw, all varieties Cup Blueberries, raw Large Eggs, organic Totals: AM Snack Walnuts, Pear and Peppers 1 Ounce Nuts, walnuts, raw Cup Peppers, sweet, red, raw Totals: Lunch Chicken with Mushrooms, Cauliflower and Almonds 1 Cup Cauliflower, steamed Ounces Chicken breast, organic Tablespoon Coconut oil Cup, sliced Mushrooms, white, stir-fried Tablespoon Vinegar, apple cider Totals: PM Snack Apple, Almonds and Green Tea 1 Ounce Almonds, raw Totals: Dinner Steak, Broccoli and Seeds 1 Serving (3 oz) Beef, short loin, porterhouse steak, lean and fat, 0" trim Cup Broccoli, steamed Tablespoon Butter, no salt Cup Coleslaw, home-prepared /2 Tablespoon Olive oil, extra virgin Tablespoon Seeds, sesame seeds, raw Totals: Actual Totals for Day
11 DAY 11 Breakfast Breakfast Smoothie (blend ingredients) 1/2 Cup Unthawed blackberries, frozen, unsweetened /2 Cup Unthawed blueberries, frozen, unsweetened Tablespoons Hemp Seeds /2 Cup Kefir Ounce Seeds, chia seeds, ground Cups Unsweetened Almond Milk Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond Butter, raw Cup Peppers, chopped, sweet, green, raw Totals: Lunch Butternut Squash and Fish 1 Cup Chopped broccoli, steamed Tablespoon Coconut oil Ounces Halibut, broiled Cup Squash, butternut, mashed, baked, no salt Tablespoon Vinegar, apple cider Totals: PM Snack Pear and Green Tea Totals: Dinner Shrimp with Yam and Salad 1 Tablespoon Coconut oil /2 Tablespoon Olive Oil, Extra Virgin Ounces Shrimp, boiled or steamed Teaspoon Vinegar, balsamic /4 Cup Yam, baked or boiled Totals: Actual Totals for Day
12 DAY 12 Breakfast Kefir with Strawberries, Chia and Cinnamon 1/2 Teaspoon Cinnamon /3 Tablespoon Honey, unpasteurized, raw Cup Kefir Ounce Seeds, chia seeds, ground Cup Strawberry halves, raw Totals: AM Snack Apple, Avocado, Cucumber and Olives 1/2 Cup Avocado, pureed Cup Cucumber, raw, slices Large Olives, ripe Totals: Lunch Steak and Salad 1 Ounce Almonds, raw Ounces Beef, organic flank, separable lean only, trimmed, choice /2 Cup, sliced Carrots, raw Cup Cucumber, raw, slices Totals: PM Snack Pear and Green Tea Totals: Dinner Sausage and Stir-fry Veggies 5 Fl. Ounces Alcoholic beverage, wine, red, Cabernet Sauvignon Tablespoon Onion, chopped Cup Chopped peppers, sweet, green, boiled, drained, no salt Cup Sauerkraut, low sodium Ounces Sausage, Italian, turkey, smoked Totals: Actual Totals for Day
13 DAY 13 Breakfast Grapefruit and Coconut Flour Pancakes (see recipe) 1 Tablespoon Almond butter Each Grapefruit, pink or red, 4" dia Pancakes Totals: AM Snack Hard Boiled Eggs and Celery 4 Each Celery, raw stalk, trimmed Cup Cucumber, raw, slices Large Eggs, whole, hard boiled Totals: Lunch Sausage with Squash and Tomato Sauce 1 Cup Broccoli, steamed, chopped Tablespoon Olive oil, pure Links Pork sausage, fresh, cooked Cup Zucchini, sliced, baked Cup Squash, spaghetti, baked, no salt Cup Tomato sauce, no salt added Totals: PM Snack Almonds, Apple and Green Tea 1 Ounce Almonds, raw Totals: Dinner Steak and Veggies 5 Fl. Ounces Alcoholic beverage, wine, red, Cabernet or Sauvignon Spears Asparagus, baked Ounces Beef, organic flank, separable lean only, trimmed, choice / Cup Bok choy, boiled, steamed Tablespoons Coconut oil Totals: Evening Snack Herbal Tea 1 Cup Tea, herb, mint, brewed Totals: Actual Totals for Day
14 DAY 14 Breakfast Sausage with Tomatoes and Spinach 3 Ounces Beef, cured, sausage, smoked Cup Spinach, boiled, drained Slices Tomato, sliced, organic Totals: AM Snack Hard Boiled Eggs, Pear and Carrot 1 Large Carrot, baby, raw Large Eggs, organic, hard-boiled Large Olives, ripe, canned Totals: Lunch Tuna Salad and Yam 2 Each Celery, raw stalk trimmed Tablespoons Mayonnaise, low fat Tablespoon Onion, chopped /2 Ounce Seeds, pumpkin raw Cup Tuna, solid white Tablespoon Vinegar, apple cider Cup Yam, baked or boiled Totals: PM Snack Blueberries and Green Tea 1 Cup Blueberries, raw Totals: Dinner Lamb and Spaghetti Squash 5 Ounces Lamb, leg, shank half, lean and fat, 1/4" trim Tablespoon Olive oil, pure Cup Squash, spaghetti, baked, no salt Cup Tomato sauce, no salt added Cup Vegetables, steamed Totals: Evening Snack Herbal Tea 1 Cup Tea, herb, chamomile, brewed Totals: Actual Totals for Day
15 DAY 15 Breakfast Egg Veggie Scramble with Grapefruit 1 Cup Egg substitute, liquid Large Eggs, organic Each Grapefruit, pink or red, 4" diam /2 Cup Mushrooms pieces, stir fried Tablespoon Onion, chopped Cup Zucchini, stir fried Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Lunch Salmon, Veggies and Nuts 3/4 Ounce Almonds, raw Cup Chopped broccoli, steamed Ounces Salmon, broiled Tablespoon Vinegar, apple cider Totals: PM Snack Pear and Green Tea Totals: Dinner Turkey Meatballs and Veggies 1 Cup Chopped kale, steamed /2 Cup Mushrooms pieces, stir fried Tablespoons Olive Oil, Extra Virgin Ounces Shirataki Noodles Cup Tomato sauce, no salt added Each Turkey meatballs (see recipe) Totals: Actual Totals for Day
16 DAY 16 Breakfast Kefir, Strawberries, Chia and Seeds 1 Cup Kefir Ounce Seeds, chia seeds, ground Ounce Seeds, pumpkin raw Cup Strawberry halves, raw Totals: AM Snack Apple, Hard Boiled Eggs and Peppers 4 Each Celery, raw stalk, trimmed Large Eggs, organic, hard boiled Cup Pepper strips, sweet, red, raw Totals: Lunch Fish Wraps with Lettuce Leaves 1/2 Cup Avocado, pureed Cup Brussels sprouts, raw Ounces Halibut, broiled Leaves Outer, lettuce, cos or romaine, raw Tablespoons Salsa, medium, no sugar added Cup Squash, butternut, baked, no salt Totals: PM Snack Cashew Butter, Pear and Green Tea 1 Tablespoon Cashew butter, raw Totals: Dinner Hamburger and Portobello Mushrooms with Asparagus 8 Spears (1/2" base) Asparagus, baked Patty Beef, ground, 90% lean meat patty, broiled Whole Mushrooms, portabella, grilled Teaspoon Mustard, prepared, yellow Tablespoon Olive oil, pure Large Olives, ripe Tablespoon Onion, chopped Tablespoon Vinegar, apple cider Totals: Actual Totals for Day
17 DAY 17 Breakfast Fruit Salad with Cinnamon 1/2 Cup Blueberries, raw /2 Teaspoon Cinnamon /2 Cup Kefir Ounce Nuts, walnuts, raw /4 Cup Pineapple, raw, /4 Cup Raspberries, raw /4 Cup Strawberries, raw Totals: AM Snack Pear and Avocado and Celery 1/2 Cup Avocado, pureed Each Celery, raw stalk, trimmed Tablespoons Salsa, medium, no sugar added Totals: Lunch Southwest Stuffed Chicken and Mushrooms (see recipe) 8 Ounces Chicken breast, white meat Tablespoons Coconut oil Clove Garlic, raw /2 Cup Mushrooms, white, stir-fried Each Nuts, hazelnuts, raw Totals: PM Snack Apple, Cashew Butter and Green Tea 1 Ounce Nuts, cashew butter, plain, raw Totals: Dinner Sushi/Sashimi with Seaweed Salad 5 Fl. ounces Alcoholic beverage, wine, red, Cabernet Sauvignon Cup Chopped broccoli, steamed Cup Miso Soup Each Salmon Sashimi Tablespoons Seaweed, agar, raw Tablespoons Seaweed, kelp, raw Tablespoons Seaweed, wakame, raw Tablespoons Seeds, sesame seeds, whole, raw Each Tuna sashimi Tablespoon Vinegar, apple cider Totals: Actual Totals for Day
18 2100 CALORIE PALEO MEAL PLAN DAY 18 Breakfast Kefir, Berries, Hemp and Walnuts 1 Cup Blueberries, raw Tablespoons Hemp Seeds /3 Tablespoon Honey, unpasteurized, raw Cup Kefir Ounce Nuts, walnuts, raw Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond Butter, raw Totals: Lunch Beef and Broccoli Stir Fry 1 Cup Alfalfa seeds, sprouted, raw Ounces Beef, organic flank, separable lean only, trimmed Cup Bok choy, steamed Cup Chopped broccoli, steamed Tablespoon Coconut oil Tablespoon Olive oil, pure Tablespoon Peppers, hot, chili, mature red, canned, chili sauce Totals: PM Snack Cashew Butter, Pear and Green Tea 1/2 Ounce Nuts, cashew butter, raw Totals: Dinner Sausage, Yam and Coleslaw 1 Cup Brussels sprouts, frozen, baked Tablespoon Coconut oil Cup Coleslaw, home-prepared /2 Tablespoon Olive oil, pure Links Pork and beef sausage, fresh, cooked /2 Cup Yam, baked Totals: Actual Totals for Day
19 DAY 19 Breakfast Bacon and Eggs with Grapefruit and Zucchini Cakes (see recipe) 3 Large Eggs, organic Each Grapefruit, pink or red 4" dia Tablespoon Olive oil, pure Slices Cooked pork, cured, bacon, baked Small Tomato, with peel, 2.5" dia Totals: AM Snack Avocado, Pear, Salsa and Peppers 1/2 Cup Avocado, pureed Cup Chopped peppers, sweet, green, raw Tablespoon Salsa, medium, no sugar added Totals: Lunch Fish and Stir Fry Veggies 8 Spears (1/2" base) Asparagus, baked /4 Cup Cascadian Farms Organic Thai-Style Stir Fry Blend Vegetables Tablespoon Coconut oil Ounces Fish, trout, rainbow, wild, cooked Large Olives, ripe, canned Totals: PM Snack Apple and Green Tea Totals: Dinner Southwest Stuffed Chicken (see recipe) 5 Fl. Ounces Alcoholic beverage, wine, red, Cabernet Sauvignon Ounces Cashews Ounces Chicken Breast, White Meat Tablespoon Olive oil, pure Totals: Actual Totals for Day
20 DAY 20 Breakfast Coconut Flour Pancakes (see recipe) and Raspberries 1 Tablespoon Almond butter, raw Tablespoons Coconut flour Large Eggs, organic valley Cup Raspberries, raw Totals: AM Snack Hard Boiled Eggs, Cucumber and Tomato Salad with Olives 1 Cup Cucumber, raw, slices Large Eggs, organic, hard boiled Large Olives, ripe, canned /2 Cup Tomatoes, red, sliced Totals: Lunch Lettuce Wrap with Squash and Turkey 1/2 Cup Avocado, pureed Leaves Outer lettuce, cos or romaine, raw Ounce 14 halves, walnuts, raw Cup Squash, butternut, cubes, baked, no salt Ounces Turkey Breast slices, nitrate free Totals: PM Snack Green Tea 1 Cup Water, bottled, generic Totals: Dinner Faux Spaghetti and Meat Sauce with Kale and Olives 1 Serving (3 oz)beef, ground, 95% lean meat/5% fat, crumbles, pan-browned Kale, boiled, drained, no salt Tablespoon Olive oil, pure Large Olives, ripe Ounces Shirataki noodles /4 Cup Tomato sauce, no salt added Totals: Actual Totals for Day
21 DAY 21 Breakfast Puff Pancakes (see recipe) 1 Tablespoon Almond Butter Cup Blueberries, raw Large Eggs, organic Totals: AM Snack Coconut Milk, Pear and Seeds 2 Tablespoons Hemp Seeds Tablespoons Nuts, coconut milk, canned Ounce Seeds, chia seeds, ground Totals: Lunch Egg, Sausage and Yam 1 Cup Broccoli, steamed Link (4" long) Chorizo, pork and beef Tablespoon Coconut oil Large Eggs, Organic Cup Sauerkraut /2 Cup Yam, baked Totals: PM Snack Apple and Green Tea 1 Totals: Dinner Beef Stew (see recipe) 8 Spears Asparagus, baked Ounces Beef, chuck, arm pot roast, lean and fat, 1/2" trim, prime, braised Totals: Actual Totals for Day
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