5 DAY PALEO & KETO CHALLENGE

Transcription

1 5 DAY PALEO & KETO CHALLENGE Paleo foods to eat: Chicken, duck, turkey, pork tenderloin, pork chops, lamb, steak, bacon, ground beef Shrimp, clams, lobster, salmon, mussels, oysters, haddock, trout Eggs free range if available or Omega 3 enriched eggs Asparagus, beets, Brussel sprouts, carrots, celery, onions, peppers, cabbage, broccoli, eggplant, tomatoes, kale, spinach, sweet potatoes, yams, turnip, Apples, blueberries, avocado, strawberries, plums, lemon, peaches, raspberries, blackberries, grapes, watermelon Nuts almonds, cashews, pumpkin seeds, sunflower seeds, walnuts, macadamia nuts Herbs, spices, healthy fats and oils, sea salt Keto foods to eat: Full fat cuts of meat (organic, grass-fed when possible) Chicken, duck, turkey, pork, lamb, steak, bacon, ground beef Seafood - Shrimp, clams, lobster, salmon, mussels, oysters, haddock, trout Eggs free range if available or Omega 3 enriched eggs Green veggies in abundance - Asparagus, Brussel sprouts, celery, cabbage, collards, broccoli, kale, lettuce, spinach, swiss chard. Moderate amounts peppers, onions, tomatoes, turnip, eggplant Fruits to have in moderation raspberries, strawberries, blackberries, blueberries Nuts almonds, cashews, pumpkin seeds, sunflower seeds, walnuts, macadamia nuts Herbs, spices, healthy fats and oils, Himalayan pink or sea salt Paleo foods to avoid: Dairy cheese, cottage cheese, milk, creamer, ice-cream, frozen yogurt, pudding Drinks soda, fruit juices, energy drinks, alcohol Grains cereal, bread, crackers, oatmeal, corn, wheat products, pasta Sugar and high fructose Vegetable oils soybean oil, sunflower oil, corn oil, grapeseed oil Trans fats found in margarine and various processed foods Artificial sweeteners aspartame, sucralose (use natural sweeteners instead). Highly processed food everything labelled diet or low fat or has many weird ingredients. Legumes beans, peas, soybean products, chickpeas

2 Coconut or almond milk NOT cow milk Spaghetti squash NOT pasta Coconut or olive oil NOT vegetable oil Cauliflower mashed NOT potatoes mashed Raw honey NOT sugar Almond or coconut flour NOT flour Almond or cashew butter NOT peanut butter Keto foods to avoid: While dairy is keto friendly, it is best to avoid or only have in moderation High carb fruits and veggies bananas, pineapple, apples, oranges, grapes, mangos, carrots, corn, beets, potatoes, sweet potatoes, yams, parsnip, peas Drinks soda, fruit juices, energy drinks, alcohol Grains cereal, bread, crackers, oatmeal, corn, wheat products, pasta Sugar and high fructose Vegetable oils soybean oil, sunflower oil, corn oil, grapeseed oil Trans fats found in margarine and various processed foods Artificial sweeteners aspartame, sucralose (use natural sweeteners instead). Highly processed food everything labelled diet or low fat or has many weird ingredients. Legumes beans, peas, soybean products, chickpeas Coconut or almond milk NOT cow milk Zucchini noodles NOT pasta Coconut or olive oil NOT vegetable oil Cauliflower mashed NOT potatoes mashed Stevia NOT sugar Almond or coconut flour NOT flour Almond or cashew butter NOT peanut butter Tips for success: First thing in the morning drink water with a tablespoon of apple cider vinegar and lemon. This starts your metabolism and gets things moving. When it comes to hydration, water should be your go to beverage! Tea and coffee aren t exactly paleo but many people drink it because they re both loaded with antioxidants. Green tea is the best.

3 If you continue on the paleo life-style, red wine is healthy in small amounts as it s high in antioxidants and has beneficial nutrients. Dark chocolate 70% or higher cocoa content is very nutritious. DAY 1 Monday August 28 th Breakfast 2 eggs and vegetables fried in coconut oil and one piece of fruit Lunch Chicken salad, with olive oil and lemon juice and nuts Dinner Hamburger (BBQ or fried) no bun use lettuce, with sweet potato fries Snacks: choice of carrots, fruit, handful of nuts or apple slices with almond butter Keto Option Breakfast 2 eggs and vegetables fried in coconut oil and half avocado or 2 slices of bacon Lunch Chicken salad, with olive oil and lemon juice and nuts or hemp seeds Dinner Hamburger (BBQ or fried) no bun use lettuce, with sautéed kale or spinach and roasted broccoli Snacks: hardboiled eggs (2), handful of nuts or ½ avocado sprinkled with Himalayan salt DAY 2 Tuesday August 29 th Breakfast Bacon and eggs with half avocado Lunch Sandwich in a lettuce leaf tuna or mixed chicken Dinner Salmon or Haddock BBQ d topped with dill or pork (if you don t like fish) top with tomatoes and cauliflower mashed potatoes Snacks: bowl of berries and coconut cream, hard-boiled egg, or almonds

4 Keto Option Breakfast 2 eggs, 2 slices of bacon and with half avocado Lunch Sandwich in a lettuce leaf tuna or mixed chicken Dinner Salmon or Haddock BBQ d topped with dill or pork (if you don t like fish) top with sautéed spinach or kale and cauliflower mashed potatoes Snacks: ½ cup berries and coconut cream, hard-boiled egg or raw almonds DAY 3 Wednesday August 30 th Breakfast Poached or scrambled eggs and chopped veggies (peppers, onion, mushrooms) Lunch Tuna or chicken avocado boats with chopped onion, bacon and dill Dinner Steak BBQ d or fried, add mushrooms and onions and steamed vegetables of choice Snacks: walnuts, blueberries, apple slices and almond butter Keto Option Breakfast Poached or scrambled eggs and chopped veggies (spinach, broccoli, pepers) and half avocado Lunch Tuna or chicken avocado boats with chopped onion, bacon and dill Dinner Steak BBQ d or fried, add mushrooms and onions and steamed vegetables of choice Snacks: raw almonds, hardboiled eggs or ham & avocado roll-ups DAY 4 Thursday August 31 st Breakfast Bacon and eggs Lunch Salmon patties (recipe to follow) or leftover steak from the night before on lettuce Dinner Beef or shrimp stir-fry with vegetables and cauliflower rice Snacks: sweet potatoe chips, pumpkin seeds or berries

5 Keto Option Breakfast 2 eggs, 2 slices of bacon and half avocado Lunch Salmon patties (recipe to follow) or leftover steak from the night before on lettuce Dinner Beef or shrimp stir-fry with keto friendly vegetables and cauliflower rice Snacks: ½ cup berries, half avocado with sprinkle of salt or raw nuts DAY 5 Friday September 1 st Breakfast Scrambled eggs in coconut oil with green veggies and bacon Lunch Spinach salad, cubed chicken, mushrooms, strawberries and almonds Dinner Chicken BBQ d or baked with glazed balsamic and steamed vegetables Snacks: walnuts, sunflower seeds, apple slices with almond butter Keto Option Breakfast Scrambled eggs and bacon with veggies Lunch Spinach salad, cubed chicken, mushrooms, ¼ cup strawberries and almonds with olive oil and balsamic dressing Dinner Chicken thighs BBQ d or baked with two roasted keto friendly vegetables Snacks: raw nuts, hardboiled eggs or almond butter on low-carb english muffin (recipe below) YAY!! You made it! AWESOME I bet you feel amazing!

6 Low-Carb English Muffin 1 whole egg 2 Tbsp almond flour 1 Tbsp coconut flour ¼ tsp baking soda Pinch of salt Grease ramekin or large coffee mug with coconut oil. Mix all of the ingredients in a bowl until there are no lumps. Pour into ramekin. Microwave for 1 ½ minutes. Cut in half and toast for extra crispiness!