week 2: PALEO WEEKLY PLANNER

week 2: PALEO WEEKLY PLANNER

Paleo Weekly Planner All contents copyright 2014 by Paleo Leap, LLC. All rights reserved worldwide. No part of this document or the associated greyscale version may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher. Printed personal copies are acceptable. Limit of Liability and Disclaimer of Warranty: We have used our best efforts in preparing this document and the associated greyscale version, and the information provided herein is provided as is. We make no representation or warranties with respect to the accuracy or completeness of the contents of this Meal Plan and specifically disclaim any implied warran- ties of merchantability or fitness for any particular purpose. All material on this document and the associated greyscale version is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. Food Handling: Please use great caution and sanitary practices when handling food products. Refer to your government s or health department s safe food handling guidelines. Wash your hands and surfaces thoroughly before and after handling any food product. Cooking instructions and directions associated with the dishes in this Meal Plan are offered as guidelines only. Use your best judgment and proper discretion when preparing or consum- ing any food. We do not advise eating any eggs, meat or seafood that has not been properly handled or cooked. Eating something undercooked or raw is to be done at your own discretion. We expressly disclaim responsibility for any adverse effect that may result from the use or ap- plication of the information contained in this Meal Plan.

Introduction Welcome to the Paleo Weekly Planner. This is a plan designed to make living Paleo easier. Each week you ll be provided access to a new plan that includes seven days worth of meals, four per day, including breakfast, lunch, snack and dinner. In addition to the meal plan, each week you ll receive a detailed shopping list, which will help limit the time spent planning and make your time at the grocery store more efficient. How it works Included in this package is the meal plan itself. It s a calender that features 28 meals/snacks, essentially enough food to last you a full week. Once you ve completed one week, you ll receive the plan for the following week. They re all delicious meals and snacks that have been organized in a way to provide optimal health, a balanced selection and minimal waste or time in the kitchen by re-using ingredients in a crafty way. In the Meal Plan, the source of the recipes has been either abbreviated or contains a link that will connect you to the internet source for the recipe. For your claification, PRB is the Paleo Recipe Book, Q&SM refers to the Quick & Simple Meals bonus and PD is the Paleo Desserts bonus. Also included in this package is the complete shopping list that corresponds to this week s meal plan. It s broken down into categories to save you time and keep you organized. Exact portions required for each ingredient are listed, as well as the number identifying which meal it s associated with. A column called Need has also been provided, that way, if you already have an item, or a portion of the item, you can indicate how much more you may need. Pantry Essentials Some ingredients have not been included in the shopping list and this is because they are essential in many recipes; therefore, you should always be well stocked with the following: A few pounds of onions Ground ginger Vanilla extract Curry powder Coconut oil Dijon mustard Sea salt Ground cumin Extra-virgin olive oil Paleo ketchup Black pepper Mustard powder A few cans of coconut milk Garlic Cayenne pepper Chili powder A few litres of homemade stock Fresh ginger Onion powder Paprika Baking soda Almond flour Nutmeg Garlic powder Baking powder Coconut flour Cinnamon Red pepper flakes The Paleo Weekly Planner has been designed to make your life easier and more efficient, but this should not stop you from swapping out recipes, or even ingredients. For example, if you re not a fan of chicken, simply swap it out with pork, or beef. Most recipes will still work well without having to change other ingredients, but feel free to experiment. It s also important to note that although the option of a daily snack is provided, snacking is not necessary for everyone on the diet. Some will enjoy the meal plan the way it is, while others will use it as a base and experiment. These are all things that have been considered and that s why we ve come up with something very easy and flexible to use. Along with this document you will find a printer-friendly version of both the meal plan and shopping list.

shopping list MEAT/FISH OTHER 4 1/2 LBS GROUND BEEF 1-24-26 1 ANCHOVY FILLET 3 2 LBS SCALLOPS 4 15 SLICES BACON 5-6-11 1 DUCK 8-10 4 PORK CHOPS 12-18 1 (5 1/2 LB) LEG OF LAMB 16-22 2 TROUT FILLETS 20 4 SALMON FILLETS 28 8 SLICES PROSCUITTO 28 27 EGGS 1-3-5-9-11-13-17-21-24-26-27 HOT SAUCE 1 2 1/2 CUPS PALEO MAYONNAISE 3-5-6-11-14-24-26 3/4 CUP RAW HONEY 7-9-15-17-23 1/2 CUP COCOA POWDER 7-16-22 1 1/4 CUPALMOND BUTTER 7-21-27 1/2 TSP FLAVORED EXTRACT 7 1 1/4 CUP ORANGE JUICE 8-10-17-21 5 SCOOPS COCONUT VANILLA ICE CREAM 9 1/4 CUP APPLE CIDER VINEGAR 12-18 2 TBSP TAHINI (OPTIONAL) 19 1/2 CUP PALEO KETCHUP 24

shopping list VEGETABLES 1 VINE TOMATO 1 1 HEAD ROMAINE LETTUCE 3-14 8 PLUM TOMATOES 4 1 RED ONION 4 1 GREEN BELL PEPPER 5-11 2 LARGE HEADS BROCCOLI 6 2 LBS BOK CHOY 8-10-28 I BUNCH CELERY 14 1 BUNCH GREEN ONIONS 14 6 SWEET POTATOES 16-22 2 EGGPLANTS 19 ASSORTED VEGETABLES (FOR DIPPING) 19 1 CHILLI PEPPER 20 3 BABY BOK CHOY 20 1 LB CARROTS 20-24-26 2 CUPS BUTTON MUSHROOMS 24-26 1 HEAD CABBAGE 24-26 1 CUP CANNED PUMPKIN 25

shopping list FRUITS NUTS SPICES 6 AVOCADOS 1-7 10 LEMONS 1-3-4-6-7-8-10-14-19-24-26 8 RED APPLES 6-12-14-18 2 ORANGES 8-10-20 1/2 CUP FRESH RASPBERRIES 9-15 ASSORTED FRUIT 13-25 1 LB RED GRAPES 14-17-21 3/4 CUP CRANBERRIES 17-23 4 CUPS STRAWBERRIES 17-21 1 PINEAPPLE 17-21 5 BANANAS 17-21-27 3 KIWIS 17-21 1 LIME 20 1 CUP FRESH APRICOTS 25 1/2 CUP CHOPPED ALMONDS 6 2 CUPS CHOPPED WALNUTS 14-16-22 1 BUNCH FRESH OREGANO 1-24-26 1 BUNCH FRESH CILANTRO 1 BUNCH FRESH PARSLEY 3-4-20 1 BUNCH FRESH BASIL 4 2 BUNCHES FRESH ROSEMARY 12-16-18-22 1 BUNCH FRESH MINT 17-21 3 SPRIGS FRESH THYME 24-26

meal plan BREAKFAST LUNCH SNACK DINNER SUNDAY Breakfast Burritos w/ Guacamole (PRB- 373 & 354) Leftover Week 1 Saturday Dinner Garlic & Parsley Deviled Eggs Lemon & Garlic Scallops w/ Basil & Tomato Salad (PRB- 166 & 192) 1 2 3 4 MONDAY Omelet Muffins w/ Assorted Fruit (PRB- 225) Bacon, Grape & Broccoli Salad (PRB- 197) Chocolate Avocado Pudding Duck & Orange Stir- Fry (PRB-218) 5 6 7 8 TUESDAY Raspberry Scones w/ Coconut Vanilla Milkshake (PD-20 & PRB-389) Leftover #8 Leftover #5 Pork Chops w/ Applesauce & Roasted Tomatoes (Q&SM-5) 9 10 11 12 WEDNESDAY Almond Flour Pancakes w/ Assorted Fruit (PRB-369) 13 Waldorf Salad (PRB- 207) 14 Leftover #9 ( Raspberry Scones) 15 Roasted Leg of Lamb w/ Rosemary & Garlic (PRB-45) w/ Sweet Potato Casserole 16 THURSDAY Cranberry Muffins (PD-17) w/ Simple Fruit Salad (PRB-374) Leftover #12 Baba Ghanoush w/ Assorted Vegetables (PRB-357) Thai Steamed Trout w/ Baked Carrots (PRB-144 & 185) 17 18 19 20 FRIDAY Banana Bread (PRB- 375) w/ Leftover #17 (Simple Fruit Salad) 21 Leftover #16 22 Leftover #17 (Cranberry Muffins) 23 Meatloaf w/ Classic Creamy Coleslaw (PRB-187) 24 SATURDAY Pumpkin Smoothie w/ Assorted Fruit (PRB-388) Leftover #24 Leftover #21 (Banana Bread) Salmon Prosciutto Wrap w/ Garlic Bok Choy (Q&SM-10) 25 26 27 28