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 Nut Skewer Steak and Egg Chicken Stir Fry Apple Banana Skewer Chicken Stir Fry Avocado Gazpacho Hard Boiled Egg Fresh Fruit Salad Avocado Gazpacho Stuffed Chicken Breasts Hard Boiled Egg Fresh Fruit Salad Stuffed Chicken Fresh Steak Lettuce Cups Chia Banana Smoothie Steak Lettuce Cups Salmon Stuffed Tomatoes Open Face Omelette Salmon Stuffed Tomatoes Paleo Sloppy Joes Omelette Salmon Salad with Winter Fruit Paleo Sloppy Joes Mango Melon Almonds Almonds

2 Produce 5 Bananas 2 Lemon 1 Cantaloupe 4 Green Apple 1 Pear 2 Mango 2 Avocado 2 Basil Leaves 1 Fennel Frond 1 Fennel Bulb 3 Onion 1 head of Romaine Lettuce 6 Broccolini Florets 6 Garlic Cloves 6 Tomatoes 4 cup of Baby Kale Miscellaneous Shopping List Meat 6 oz Filet Minion Steak 12oz Flank Steak Diced 2 cup Grass Fed Ground Beef 10 Egg 10 Chicken Breast Tender 14 oz of Salmon Spices/Condiments Toasted Coconut Coconut Flakes 1 container coconut yogurt Almond butter 1/4 cup chia seeds Almond milk Unsweetened Coconut Milk 3 cup Salsa (red/green) Tomato paste Almonds Sea Salt Ground Pepper Coconut Oil Olive Oil Stone ground mustard White Vinegar

3 Day 1 Banana Nut Skewer (makes enough for Day 1 and Day 2) Ingredients 4 bananas (sliced) 1 cup of toasted coconut 4 tablespoons almond butter 4 skewers Instructions 1. Save half of ingredients for Day 2 2. Add coconut flakes to a food processor and blend until flakes are crumbly (1 minute), pour into a plate and set aside 3. Add banana slices to skewers (about one banana per skewer) 4. Roll banana skewers in the food processed coconut flakes and plate 5. Drizzle almond butter over skewers

4 Steak and Egg Ingredients 1 teaspoon coconut oil 6 oz filet minion steak 1 egg 2 Basil leaves julienned 1 Fennel frond chopped 1/4 cup of Romaine lettuce chopped Instructions 1. Add coconut oil to a pan and bring to medium heat 2. Add steak to pan and cook for 7 minutes on either side 3. While steak is cooking add cold water to a medium bowl, set aside 4. Add water to a medium pot, bring water to a boil 5. Drop whole egg into boiling water, cook for 7 minutes 6. Drop cooked whole eggs into medium bowl with cold water 7. Peel eggs in water, take egg out of water, set aside 8. Add basil, fennel, and romaine to a small bowl (combine well) 9. Plate salad, place steak on salad, top steak with egg

5 Chicken Stir Fry (makes enough for Day 1 and Day 2) Ingredients 2 chicken breast tender sliced 4 broccolini florets sliced 1/2 cup onion sliced 1/2 cup baby carrots sliced 1/2 cup fennel bulb sliced Instructions 1. Heat a non stick pan to medium 2. Add chicken to pan, cook for 3 minutes, stirring occasionally 3. Add onion, carrots, and fennel to pan, cook for an additional 3 minutes, stirring occasionally 4. Add broccolini to pan, cook for an additional 2 minutes, stirring occasionally 5. Plate stir fry

6 Day 2 Avocado Gazpacho (makes enough for Day 2 and Day 3) Ingredients 2 avocado 1 lemon juiced 1 cup unsweetened coconut milk 1 cup salsa (I used green) Instructions 1. Slice avocado in half and scoop avocado meat into food processor 2. Add remainder of ingredients (omitting one tablespoon of salsa for garnish) into the food processor 3. Pulse ingredients on high for 1 minute 4. Plate gazpacho in a bowl and top with left over tablespoon of salsa

7 Day 3 Fresh Fruit Salad (makes enough for Day 3 and Day 4) Ingredients 1/2 of a small cantaloupe 2 green apple 2 tablespoon almond butter 1/2 cup coconut flakes 2 tablespoon lemon juice Instructions 1. Dice fruit and add to medium bowl 2. Pour lemon juice over fruit and stir until incorporated 3. Drizzle almond butter over fruit 4. Top with coconut flakes

8 Stuffed Chicken Breasts (makes enough for Day 3 and Day 4) Ingredients 2 tablespoon coconut oil 6 chicken breast tenders 1/2 cup chopped onions 6 garlic cloves minced 4 tablespoons stone ground mustard Instructions 1. Preheat oven to Cut a lengthwise slice in each chicken tender, set aside 3. Melt coconut oil in a cast iron pan on medium heat, remove pan from heat 4. Add chicken pieces to pan 5. Add onion, garlic, and mustard to a small bowl and combine well, set aside 6. Spoon mustard mix into each piece of chicken 7. Add pan to 450 oven and cook for 10 minutes

9 Day 4 Fresh Steak Lettuce Cups (makes enough for Day 4 and Day 5) Ingredients 2 teaspoon coconut oil 12oz flank steak diced 4 tablespoons mango diced 6 small spears romaine lettuce chopped And 2 whole romaine leaf 4 tablespoons salsa Instructions 1. Heat 1/2 of a teaspoon coconut oil in a nonstick pan on medium heat 2. Add diced steak, cook for 8 minutes, stirring occasionally 3. Remove steak from pan and put in a medium bowl 4. Add mango, chopped romaine, and salsa to the bowl, combine well 5. Spoon beef mixture onto the whole romaine lead

10 Chia Banana Smoothie Day 5 Ingredients 1 container coconut yogurt 1/4 cup chia seeds 1 banana 1 and 1/2 cup almond milk 2 tablespoons toasted coconut Instructions 1. Add all ingredients to a blender and blend until smooth (2 minutes)

11 Salmon Stuffed Tomatoes (makes enough for Day 5 and Day 6) Ingredients 6 tomatoes 8 oz of cooked salmon 1 cup of salsa 2 cup of baby kale Salt to taste Instructions 1. Cut tomatoes in half, scoop out the seeds of 3 halves and set aside remaining 3 halves 2. Dice remaining 3 tomato halves and add to a medium bowl 3. Piece salmon and add pieces to a bowl 4. Add salsa and a pinch of salt to the bowl 5. Stir contents of the bowl until well combined 6. Fill hollowed tomato halves with salmon mixture 7. Plate stuffed tomatoes on a bed of kale

12 Day 6 Open Face Omelette (makes enough for Day 6 and Day 7) Ingredients 6 eggs 1/2 cup water 2 piece cooked chicken breast tender (diced) 2 broccolini floret (diced) 2 tablespoon diced onion Instructions 1. RECIPE 2. Add eggs and water to a small bowl and whisk until well combined (1 minute) 3. Add eggs to a small cast iron skillet on medium heat, softly stir every minute for 5 minutes 4. Top eggs with diced chicken, broccolini, and onion 5. Cook for an additional 3 minutes or until eggs are cooked and opaque 6. Serve in skillet

13 Paleo Sloppy Joes (makes enough for Day 6 and Day 7) Ingredients 2 teaspoon olive oil 1/2 cup diced onion 2 cup ground grass fed ground beef 6 tablespoons tomato paste 4 tablespoons salsa Instructions 1. Add olive oil to a pan and heat to high 2. Add in all ingredients, cook for 10 minutes, stirring occasionally, combine well 3. Plate sloppy joe in a bowl

14 Salmon Salad Day 7 Ingredients 1 6oz piece of salmon 1 teaspoons coconut oil 1/4 of an apple sliced 1/4 of a pear sliced 2 cups of baby kale 1 teaspoon of white vinegar 1 teaspoon of olive oil Salt to taste Instructions 1. Heat skillet to high 2. Melt one teaspoon of coconut oil in skillet 3. Sear salmon for 3 minutes on either side remove salmon from heat and set aside 4. Add kale, oil, vinegar, and salt to a medium bowl (stir until well coated) 5. Plate salad 6. Top with sliced fruit and seared salmon