Week 1
Meal Plan Breakfast Lunch Dinner Day 1 Southwestern Eggs with Avocado BLT Salad with Chicken Hearty Italian Meatballs and Oven Roasted Broccoli A1 B1 Day 2 Leftovers from B1 A1 B1 Curried Chicken salad with Red Peppers E1 Leftovers from Day 3 Sausage and Onion Frittata Leftovers from E1 BBQ Pork Ribs and Zucchini G1 E1 I1 Day 4 Day 5 Egg White and Spinach Omelette Spinach and Mushroom Omelette Salmon Avocado Wrap Spicy Avocado and Walnut Tuna Salad Vegetable Beef Stew J1 K1 L1 Fiery Garlic Chicken and Broccoli M1 N1 O1 Day 6 Eggs Rancheros Tomato Basil Salad with Italian Sausage Rosemary and Lemon Pork Chops with Asparagus D1 H1 F1 Day 7 Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like!
Shopping List PANTRY ITEMS MEALS MEAT, FISH, POULTRY MEALS 3 tbsp Balsamic vinegar B1, H1, O1 2 cups Chicken breast (boneless, skinless) B1, E1 1 1/4 tsp Cayenne pepper N1, P1 2 thighs Chicken thighs (meat and skin) O1 2 tsp Curry powder E1 2 links (3 oz) Italian sausage H1 2 tsp Oregano, H1 2 oz Pork sausage G1 3 tbsp Parsley 6 slices Bacon B1, L1 Salt and Pepper All to taste 1/4 lb Ground pork 1 tbsp Thyme 1/2 lb Pork ribs I1 2 tbsp Vinegar I1 1 Pork loin chop (boneless) F1 6 tbsp Paleo Mayo (recipe provided) 2 cups Extra Virgin Olive oil 1 tbsp Barbecue sauce 1 tsp Hot sauce 3 tbsp Salsa 1/2 tbsp Tomato paste (canned) 1/2 tbsp Pecans 3 tbsp Walnuts 1/4 can (16 oz) Pink salmon 1/2 can Tuna (canned in water) REFRIGERATOR ITEMS 20 Eggs (organic, cage-free preferable) E1, K1, N1 A1, B1,, D1, E1, F1, H1, I1,J1, L1,M1, N1, O1, P1 I1 O1 A1, D1 L1 K1 E1, N1 K1 N1 1 tbsp Dried basil 1 tbsp Dijon mustard P1 1 oz Mexican cheese A1 MEALS A1, B1,, D1, G1, J1, M1 1/4 lb Top sirloin beef 1/4 lb Ground beef (grass-fed) FRESH HERBS AND PRODUCE 2 tbsp Basil leaves 1 tsp Dill 1 tbsp Fresh rosemary 1 1/4 cup Avocados 2 tbsp Lemon juice 1/2 cup Asparagus 2 1/4 cup Broccoli florets 1/4 cup Carrots 1/2 cup Celery 4 cloves Garlic 1/4 cup Green bell pepper 2 Romaine leaves 1/2 cup Portabella mushrooms 1 cup Onions 1/4 cup Red bell pepper 1 tbsp Shallots 9 1/2 cup Baby spinach 1 1/2 cup Cherry tomatoes 1/4 cup Zucchini 1/2 cup Roma tomatoes L1 MEALS H1 K1 F1 A1, K1, N1 F1, P1 F1, O1 L1 K1, L1, N1, F1, O1, L1 L1 K1, N1 L1, M1 G1, H1, L1 E1 O1 B1, H1, J1, M1 B1, H1 I1 L1
SOUTHWESTERN EGGS WITH AVOCADO week 1 day 1 BREAKFAST A1 1 5 minutes 5 minutes 5.7 5.7 28.8 28.8 24.8 24.8 374.4 374 68% 26% 6% 2 jumbo eggs 1 tbsp salsa 1 oz. Mexican cheese (or your preference) 1/2 cup avocado, cubes 1 tsp olive oil Spray a pan with oil. Allow it to warm up on medium heat. Put the eggs in the pan and scramble, then lower the heat. Add the salsa and crumble cheese. Stir until firm and remove from heat. Top with the avocado and serve. BLT SALAD WITH CHICKEN week 1 day 1 LUNCH B1 11.8 5.9 70.2 35.1 72.1 36.1 975 487.5 65% 30% 5% 2 10 minutes 10 minutes 2 tsp balsamic vinegar 2 tbsp extra virgin olive oil 1/2 tsp black pepper 1/2 cup cherry tomatoes; halved 4 cups baby spinach 4 strips bacon 3 hard boiled eggs; peeled and sliced 1 cup cooked and chopped chicken breast To make vinaigrette: In a glass jar with tight fitting lid, combine olive oil, vinegar and pepper (or other seasoning). Shake well to mix and refrigerate. Cook bacon in a skillet, remove bacon and place on a paper towel to absorb excess grease and allow to cool. Once cooled, crumble bacon into a large bowl and add chopped, cooked chicken breast, tomatoes and sliced hard boiled eggs. Add spinach, then drizzle vinaigrette over the mixture and toss gently to coat. Serve.
Hearty Italian Meatballs week 1 day 1 DINNER 2 10 minutes 30 minutes 8.1 4.1 48.3 24.1 55.3 27.6 691.6 345.8 63% 32% 5% 1/4 lb. grass fed ground beef 1/4 lb. ground pork 2 tbsp dried parsley 1 tbsp dried oregano 1 tbsp dried thyme 1 tbsp dried basil 1 clove garlic; minced 1 egg Combine all ingredients in a large bowl and mix well. Roll into balls and place on a cookie sheet or baking dish. Bake in a preheated oven at 375 degrres for approximately 30 minutes, or until done. OVEN ROASTED BROCCOLI week 1 day 1 DINNER 2 10 minutes 30 minutes 17.2 8.6 14.5 7.2 7.1 3.5 206.5 103.2 57% 12% 30% 2 cups broccoli florets 1 Tbsp dried parsley 1 tsp black pepper 1 Tbsp olive oil, to taste Preheat oven to 400 degrees. Line a baking sheet with foil, and coat with olive oil. Remove stem and leaves from broccoli; wash and pat dry. Cut head in half, and then cut florets into bite-sized chunks. Arrange the florets in a single layer on the foil-lined baking sheet. Drizzle olive oil over the broccoli, and toss gently to coat on all sides. Then sprinkle the broccoli with the parsley, salt and pepper, to taste. Bake for ~25-30 minutes until lightly browned. Serve.
Curried Chicken Salad with Red Peppers week 1 day 2 LUNCH E1 2 10 minutes 10 minutes 20.6 10.3 55.5 27.7 51.5 25.8 775.2 387.6 63% 26% 10% 1 cup chopped, cooked chicken 4 tablespoons Paleo mayonnaise 2 teaspoons curry powder 1/4 cup sliced red bell peppers 2 tablespoons walnuts 1 tablespoon olive oil Chop chicken, peppers and walnuts and place in a medium sized bowl. In a small bowl, combine mayo, olive oil and curry powder, mix well. Add mayo mixture to chicken mixture and stir until all ingredients are incorporated. Season with salt and pepper to taste. Serve. Sausage and Onion Frittata week 1 day 3 BREAKFAST G1 1 5 minutes 15 minutes 5.1 5.1 30 30 29.1 29.1 408.5 408.5 66% 29% 5% 2 ounces pork sausage 1/4 cup chopped onions 3 eggs, beaten Heat a small nonstick skillet over medium heat. Add the sausage and onions and cook until onions are soft and sausage is browned. Season with salt and pepper. Add the eggs and cover for about 8 minutes, until eggs are set. Slide onto a plate, slice into wedges and serve.
BBQ Pork Ribs and Zucchini week 1 day 3 DINNER I1 1 10 minutes 30 minutes 7.6 7.6 40.5 40.5 44.2 44.2 585.8 585.8 64% 31% 5% 1/2 pound pork ribs 1 tablespoons barbecue sauce 2 tablespoons vinegar 1 tablespoon olive oil 1/4 cup diced zucchini Preheat oven to 350 degrees F. Toss the ribs with the barbecue sauce, vinegar, and olive oil and lay in a small casserole dish. Cover and bake for 20 minutes. Uncover, add the diced zucchini and bake 10 more minutes, until ribs are tender. Egg White and Spinach Omelette week 1 day 4 BREAKFAST J1 1 10 minutes 10 minutes 2.2 2.2 24.9 24.9 25.3 25.3 330.7 330.7 67% 30% 3% 2 whole eggs 3 egg whites 1 tablespoon olive oil 1/2 cup baby spinach Combine the eggs with the egg whites. Heat a nonstick skillet over medium heat and add the olive oil and eggs to the pan. Top with the spinach and season with salt and pepper. When the eggs are cooked, fold over and serve.
Salmon Avocado Wrap week 1 day 4 LUNCH K1 1 10 minutes 10 minutes 10.4 10.4 27.9 27.9 25.2 25.2 384.7 384.7 1/4 (16 oz) canned pink salmon 1 tablespoon Paleo mayonnaise 1/4 cup chopped celery 1/4 cup diced avocado 1 tablespoon chopped pecans 1 teaspoon chopped fresh dill 1 large lettuce leaf, in tact 64% 26% 11% Combine all ingredients except the lettuce leaf in a bowl. Mix well and season with salt and pepper. Serve the salmon salad in the lettuce leaf. Vegetable Beef Stew week 1 day 4 DINNER L1 1 15 minutes 60 minutes 16 16 40.2 40.2 42.4 42.4 592.6 592.6 61% 28% 11% 2 tablespoons olive oil 1/4 cup chopped onions 1/4 cup sliced mushrooms 1/4 cup chopped carrots 1/4 cup chopped green peppers 2 tablespoons chopped celery 1 clove garlic, minced 1/4 lb top sirloin beef, cubed 1/2 cup chopped tomatoes 1/2 tablespoon tomato paste 2 slices bacon, cooked and crumbled Heat a small saucepan over medium heat. Add the olive oil and the vegetables and cook until soft. Add the garlic and season with salt and pepper. Add the beef, tomatoes, and tomato paste to the pan. Simmer until tomatoes are broken down and thickened and beef is cooked, about 1 hour. Before serving, top with the crumbled bacon.
Spinach and Mushroom Omelette week 1 day 5 BREAKFAST M1 1 10 minutes 10 minutes 3.3 3.3 21.4 21.4 22.4 22.4 291.9 291.9 65% 30% 5% 1 teaspoon olive oil 3 eggs, beaten 1/4 cup sliced mushrooms 1 cup baby spinach Heat a nonstick skillet over medium heat. Add the olive oil and the eggs. When the eggs are set around the edges, add the spinach and mushrooms. Season with salt and pepper. When the eggs are cooked through, fold over and serve. Spicy Avocado and Walnut Tuna Salad week 1 day 5 LUNCH N1 1 10 minutes 10 minutes 11.8 11.8 28.1 28.1 25 25 387.1 387.1 1/2 can tuna, drained 1 tablespoon Paleo mayonnaise 1 tablespoon chopped celery 1 tablespoon chopped walnuts 1/2 cup diced avocado 1/4 teaspoon cayenne pepper 1/2 tablespoon olive oil 1 large lettuce leaf, in tact 63% 25% 12% In a small bowl, combine all ingredients except lettuce. Mix well and serve the tuna salad in the lettuce.
Fiery Garlic Chicken and Broccoli week 1 day 5 DINNER O1 1 10 minutes 25 minutes 6.2 6.2 33.3 33.3 33.5 33.5 466.9 466.9 65% 29% 6% 2 chicken thighs 1/4 cup chopped broccoli florets 1 teaspoon olive oil 1 tablespoons chopped shallots 1 clove garlic, minced 1 tablespoon balsamic vinegar 1 teaspoon hot sauce Preheat oven to 400 degrees F. Toss the chicken and broccoli with the olive oil, shallots, garlic, vinegar and hot sauce. Lay on a parchment lined sheet pan and bake for 20-25 minutes until chicken is cooked through and broccoli is tender. Eggs Rancheros week 1 day 6 BREAKFAST D1 1 5 minutes 5 minutes 3.4 3.4 21.3 21.3 21.6 21.6 288.9 288.9 66% 30% 4% 1 teaspoon olive oil 3 eggs 2 tablespoons salsa Add olive oil to a nonstick skillet and heat over medium heat. Break eggs into a bowl, whisk and pour into the skillet. Reduce heat to low, and then add the salsa. Season with salt and pepper. Continue to stir mixture until set firm.
Tomato Basil Salad with Italian Sausage week 1 day 6 LUNCH H1 1 10 minutes 10 minutes 15.8 15.8 41.9 41.9 31.9 31.9 552.2 552.2 4 cups baby spinach 1/2 cup cherry tomatoes, halved 1/4 cup sliced onions 2 tablespoons fresh chopped basil leaves 1 teaspoon dried oregano 2 3-ounce Italian sausage links, sliced and cooked 2 tablespoons olive oil 1 teaspoon balsamic vinegar 66% 22% 11% Toss the spinach, tomatoes, onions, basil, and oregano in a bowl. Top with the cooked sausage and drizzle with olive oil and vinegar. Rosemary & Lemon Pork Chops with Asparagus week 1 day 6 DINNER F1 1 10 minutes 10 minutes 5.3 5.3 40 40 41.7 41.7 549.5 449.5 66% 30% 4% 2 tablespoons olive oil 1 clove garlic, minced 1 tablespoons chopped rosemary 1 pork chop 1/2 cup chopped asparagus 1 tablespoon lemon juice Heat the olive oil in a large skillet. Add the garlic and rosemary and cook for 1 minute. Add the pork chop and sear until browned on both sides. Add the asparagus to the pan and continue cooking until pork chops are done and asparagus is crisp tender. Add the lemon juice, season with salt and pepper and serve.
PALEO MAYONNAISE BONUS RECIPE P1 1 1/3 (Cups) 10 minutes 0 minutes 2 0 230 23 6 1 2025 203 68% 25% 7% Keep this recipe handy as you will use Paleo Mayonnaise in several of our recipes. We suggest making a fresh batch on Day 1 of each week so that you have it ready to go when you need it. Please stay away from using regular, store-bought mayonnaise. 1 extra large fresh egg 1 tbsp Dijon mustard 1 tbsp raw lemon juice 1 cup olive oil 1 tsp salt 1 tsp cayenne pepper After pasteurization* (egg should be warm or at least brought to room temperature), crack your egg in a tall jar. Add the Dijon mustard, lemon juice, sea salt, and cayenne pepper (if using). Add the light olive oil and insert a stick blender. Wait for 15 seconds to give the oil, seasonings and egg a chance to separate and settle. Holding the stick blender upright, start to blend. Within a few seconds you will see white mayo starts to appear. After you ve blended for a few seconds, most of it will have turned creamy white, but you may still have a little oil sitting on top. At this point you can lift and tilt your stick blender to get the rest of the oil incorporated. When all the oil is incorporated, taste and add more salt, if needed. After blending, the texture will seem more creamy/loose than regular mayo, but it will firm up in the fridge. This entire process takes about 5-6 minutes. Store in an air-tight container in the fridge for up to 4 days. ***Pasteurization of eggs is a precaution to make sure they are healthy : just put egg (whole, in the shell) in a saucepan with water, bring water temp to 150 degrees, then let sit for 3 minutes. BONUS RECIPE