7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Apple, Sweet Potato, Brussels Sprouts Hash Make paleo mayo if out. Make egg pizza cups for the week. Cut potatoes for dinner and store in a bowl with Leftover Sloppy Joe Bowls or Pork Carnitas water in the refrigerator to avoid browning. Prepare soup for tomorrow's lunch and cut cabbage and carrots for Lemon Chicken w/ Potatoes & Sauerkraut tomorrow's lunch. Monday Leftover Hash or Egg Pizza Cups Pulled Pork Chili Verde Cabbage Stir Fry w/ Ground Pork Assemble salad (if not using leftover stir fry) for tomorrow s lunch. Cut carrots and store for tomorrow's dinner. Tuesday Paleo Pizza Egg Cups Leftover Cabbage Stir Fry or Carnitas Salad Ginger Garlic Chicken & Roasted Carrots Save leftovers and make the soup for tomorrow's lunch. Chop onion for carnitas and store in the refrigerator. Arrange spices for tomorrow's dinner. Wednesday Paleo 'Granola' or Fruit w/ Prosciutto Chicken & Potato Soup Slow Cooker Flank Steak Make lunch salad with leftover steak. Dice onions and garlic, cut vegetables, and combine spices for tomorrow's dinner. Thursday Pizza Egg Cups Leftover Steak over Greens & Matchstick Carrots Slow Cooker Chili Wash and cut Brussels sprouts and marinate salmon for tomorrow's dinner. Friday Saturday Paleo Pizza Egg Cups Leftover Chili over Sweet Potatoes Salmon & Roasted Brussels Sprouts Leftovers Omelet Tuna Salad Lettuce Wraps Slow Cooker Beef Stew Prep tuna salad for tomorrow's lunch. Dice onion, and cut zucchini and peppers for tomorrow's dinner. Cut sweet potatoes, onions, and carrots for tomorrow's dinner.
Produce Grocery List 3 lemons (including 1 for paleo mayo if out) 3 limes 2 red peppers 3 green peppers 3 lbs Brussels sprouts 1 apple (add any additional for snacks) 1 large sweet potato 1 bag matchstick carrots 1 head of romaine (if out) 8-10 small red potatoes 2-3 avocados 1 head of cabbage 3 lb bag carrots 4 yellow onions 5-6 large zucchinis garlic (if out) ginger (if out) Notes Fresh Herbs cilantro (if out) Spices ground sage ground ginger celery seed Condiments light olive oil (if out) coconut aminos (if out) *found where traditional soy sauce is displayed. Whole Foods and some health food stores will carry. Beef 2 lbs stew meat 2 lbs flank steak Pork 1 lb ground Italian sausage or pork compliant ham or leftover prosciutto for egg cups Fish salmon (4 filets) Poultry 1 dozen eggs 12 chicken breasts 2 lbs ground turkey Packaged Goods nuts/seeds/dates/dried fruit for paleo granola (if out) Canned Goods 1 can coconut milk 1 can or jar compliant pizza sauce 1 (14 oz) can or bagged sauerkraut salsa verde 64 oz chicken broth beef stock (or can use leftover chicken stock - need 1/3 c) 1 can water chestnuts 1 can green chilies 4 (14 oz) cans diced tomatoes 1 (15 oz) can tomato sauce 2 (8 oz) cans tomato sauce 1 small can of tuna in water nuts (cashews, pecans, almonds, etc) seeds (pumpkin seeds, sunflower seeds, etc) prosciutto plantain chips vegetables fruit hard boiled eggs chia seed in light coconut milk for pudding dried salami Optional Items for Snacks LaraBars/RXBars/Epic Bar Kombucha olives celery paired with almond butter kale chips tuna pouches in water Wholly Guacamole Brand Guac unsweetened apple sauce unsweetened coconut chips *no salted nuts. *can wrap around apples, carrots, cucumber slices, artichoke hearts, etc. *Trader Joe's and some grocery chains carry these. *avoid peas, corn and beans if trying The Whole30 plan. *berries are best (less sugar). Fine in moderation but avoid as staple items. *see recipe sheet. *check ingredients. No chocolate, peanut butter or added sugars if trying The Whole30 plan. *can be found at Target, Walmart, Whole Foods and some other groceries. This is a probiotic drink.
Week 3 Prep Day Paleo Mayo (if out) Pizza Egg Cups (half this recipe if you have sufficient leftovers from the previous week to add to eggs for breakfasts) 12 eggs 1/3 c coconut 1/2 c diced ham or leftover prosciutto 1/2 c diced green pepper 1/4 c sliced olives 1/2 tsp dried oregano 1/2 tsp dried basil 1/2 tsp garlic powder 1/4 tsp salt 12 tsp organic, no-sugar added pizza sauce, divided Preheat oven to 350 degrees Grease a cupcake or muffin tin or line with silicone baking cups. In a large bowl, combine the eggs, milk, ham (or prosciutto), vegetables, dried herbs, and salt. Pour mixture evenly into the cupcake or muffin tin. Drop 1 teaspoon of pizza sauce into each muffin tin or silicone cup. Using a toothpick or butter knife, gently swirl the pizza sauce a few times to combine. Bake for 25-30 minutes, or until center is set. At the end of the week, freeze whatever leftovers you may have. SUNDAY : Apple, Sweet Potato, Brussels Sprouts Hash 1 lb Brussels sprouts, sliced in half 1 apple, peeled and diced 1 large sweet potato, cut into 1 cubes 3 tbsp coconut oil ½ tsp cinnamon ½ tsp salt 1 tsp ground sage *optional: 1 egg Heat coconut oil in a large saucepan over medium/high heat. Add the Brussels sprouts, face down, and let them caramelize around 5 minutes. Add the sweet potatoes and toss to coat with oil. Let cook until tender, around 5 minutes. Turn down the heat and add the diced apples. Let cook another 2-3 minutes. Serve immediately and add a fried egg to the top if desired. : Leftover Sloppy Joe Bowls : Lemon Chicken with Potatoes and Sauerkraut 6 tbsp olive oil 2 lemons, one thinly sliced, juice of the other 4 garlic cloves 2 tablespoons Dijon mustard 1 tsp salt ½ tsp pepper 14 oz drained sauerkraut 8-10 small red potatoes (*Note will use leftover potatoes for a soup later this week) 6 large chicken breasts (*Note will use leftover chicken for a lunch) Preheat the oven to 450 degrees. Coat a large baking dish with 1 tablespoon olive oil. Arrange the lemon slices from 1 lemon in a single layer on the bottom of the dish. 1
In a large bowl combine the remaining olive oil, lemon juice from the other lemon, garlic cloves, salt, and pepper. Add the potatoes to the olive oil mixture and coat, then place them into the baking dish. Place the chicken into the leftover olive oil mixture to coat, then place chicken in the dish. Arrange the sauerkraut around the chicken. Roast for 40 minutes. Remove chicken and continue roasting potatoes until soft if necessary. MONDAY : Leftover Hash or Paleo Pizza Egg Cups : Pulled Pork Chili Verde leftover pulled pork ½ c salsa verde 1 c chicken broth ¼ tsp cumin juice of 1/2 lime fresh cilantro and avocado to top Combine all ingredients and heat before serving. As an option, add cilantro and avocado to top. : Cabbage Stir Fry with Ground Pork 1 lb ground pork 8-10 c shredded cabbage (about half a head) 1 c thinly sliced carrots, cut thinly 1 tbsp sesame oil 1 can water chestnuts, drained 2 tbsp fresh grated ginger ½ c coconut aminos 3 tbsp rice vinegar Brown the ground pork in large pan over medium/high heat, then drain any excess grease. While the pork is cooking, heat the sesame oil in a separate pan, over medium/high heat. Add the cabbage and carrots and toss frequently. Cook until the cabbage is wilted and carrots are slightly soft, around 5-8 minutes. Next add the water chestnuts, ginger, coconut aminos, and rice vinegar. Once pork is cooked, drain the excess grease and add to the pan of cabbage. Mix well and serve immediately. TUESDAY : Paleo Pizza Egg Cups : Leftover Cabbage Stir Fry or Leftover Carnitas Salad : Ginger Garlic Chicken & Roasted Carrots 4-6 chicken breasts 3 tbsp garlic powder 2 tbsp ground ginger 3 tbsp coconut aminos 1 tsp Himalayan salt ½ c olive oil 8-10 whole carrots Preheat the oven to 400 degrees. Cut the tops and bottoms off of the carrots and slice into halves. If carrots are particularly thick, slice them vertically in half. Place the carrots on a baking sheet and drizzle with olive oil, coating evenly, and season with salt and pepper. Put in oven and set timer for 45 minutes. Meanwhile, combine garlic powder, ground ginger, coconut aminos, salt, and olive oil in a large bowl. Place the chicken breasts into the bowl and coat evenly, then add the chicken breasts to the baking sheet. After 15 minutes has passed on the timer, place chicken into the oven and bake for 25-30 minutes, or until chicken reaches an internal temperature of 165 degrees and carrots are soft. 2
WEDNESDAY : Paleo Granola or Fruit w/ Prosciutto : Chicken & Potato Soup 3-4 cups chicken stock leftover chicken from Sunday s dinner leftover potatoes from Sunday s dinner any additional vegetables you have on hand (carrots, celery, cabbage, etc) Combine stock with chicken and potato leftovers. If adding any additional vegetables, sauté first with olive oil to soften, then add to the soup. Add any additional herbs and spices as desired. : Slow Cooker Flank Steak 2 lb flank steak 1 onion, chopped 1 can green chilies 1/3 c beef or chicken stock (whatever you already have on hand) 1 tbsp apple cider vinegar juice of 2 limes 2 tbsp chili powder 1 tbsp cumin ½ tsp garlic powder ¼ tsp cayenne pepper ½ tsp salt Sprinkle the steak with garlic powder, cayenne pepper, and salt to make a dry rub. Pour the stock and apple cider vinegar into the bottom of a slow cooker and place the steak on top. Place the onions and green chilies on top of the steak. Add the lime juice, chili powder, and cumin then cook on low for 6-8 hours. Once it s done, shred the beef and serve over a bed of spinach. Add salsa on top if desired. THURSDAY : Paleo Pizza Egg Cups : Leftover Steak over Greens and Matchstick Carrots. Slow Cooker Chili 2 lbs ground turkey 1 yellow onion, diced 3 cloves of garlic, minced 2 green bell peppers, diced 1 c of zucchini, cut into thick slices 1 (28 oz) can of crushed or stewed tomatoes 1 (14 oz) can of diced tomatoes 1 (15 oz) can of tomato sauce 1 c chicken stock 3 tbsp chili powder 1 tsp celery seed 1 tsp dried oregano 2 tsp paprika 2 tsp cumin 1 tsp salt 1 tsp pepper *optional: diced avocados to garnish 3
Place ground beef, onions, and garlic in a large saucepan over medium/high heat. Cook until beef is browned and drain excess grease. Transfer the cooked onions, garlic and meat into the slow cooker. Add all the vegetables, stock, and spices. Stir well and cook on low for 4-6 hours. Served garnished with diced avocado. FRIDAY : Paleo Pizza Egg Cups : Leftover Chili over Sweet Potatoes : Salmon & Roasted Brussels Sprouts 4 salmon filets 2 c coconut aminos 2 lbs Brussels sprouts 1/2 c olive oil 1/2 c balsamic vinegar salt to taste Place salmon filets in a large freezer bag and pour in 2 cups coconut aminos. Place in the refrigerator and let marinate all day. Preheat the oven to 425 degrees. Slice the Brussels sprouts in half and place on a baking sheet. Combine olive oil and balsamic and pour over the sprouts, coating evenly. Sprinkle with salt and place in the oven and set the timer for 30 minutes. Place the salmon (skin side down) on a separate greased baking sheet. Once the Brussels sprouts have about 12-15 minutes left on the timer, place the salmon into the oven and flip the Brussels sprouts. Once the timer goes off, check to make sure the salmon is done and the Brussels are roasted and soft. Cook a few more minutes if needed. Serve immediately. SATURDAY : Leftovers Omelet : Tuna Salad Lettuce Wraps 1 can tuna in water, drained 2 tbsp paleo mayo 4 romaine lettuce leaves *optional toppings: sliced olives, banana peppers, pickles, etc. Combine drained tuna and mayo. Place tuna mixture evenly in lettuce leaves and top with any additional ingredients. : Slow Cooker Beef Stew 2 lbs beef stew meat 2 onions, diced 3-4 medium zucchinis 2 red peppers, sliced 2 cans tomato sauce 2 cans diced tomatoes 1 tsp garlic powder 1 tsp salt ½ tsp pepper Combine all ingredients in a slow cooker and cook on low for 4-6 hours.. Serving Sizes are as Follows: s & es Serves 1 s Family of 4 Please adjust accordingly and tweak recipe sizes to fit you or your family s needs. 4