Friday, January 31, 2014

My Paleo



Here are my easy go-to meals....

Breakfast
2 eggs, 2 pieces of bacon, 1/2 avocado
omelet with spinach, tomatoes, onions
banana pancakes (made with 2 bananas and 2 eggs only)
paleo muffins (made with almond meal flour and/or coconut flour)
eggs with sweet potato hash
bowl of nuts and berries with coconut milk
2 eggs with salsa and banana

Lunch
tuna mixed with avocado
waldorf or chicken salad over lettuce or spinach or in lettuce wrap
spinach salad with strawberries, blueberries, goat cheese
supper leftovers
grilled turkey burger with apples and goat cheese

Supper
lots of salmon :) with veggie sides
grilled chicken with spinach and onions sautéed
spaghetti squash with chicken and broccoli
steak with veggies (like cauliflower mash)
paleo spaghetti using spaghetti squash
veggie soups with meat
Fish with veggies or fruit
baked chicken with veggies

Snack
apples with sun butter
celery with sun butter and raisins
lara bar
nuts
beef jerky

OTHER STUFF I LIKE TO DO
drink 60 oz water per day
hot water and lemon before bed to colon flush
Julian Michaels detox http://www.mykeepcalmandcarryon.com/2013/05/jillian-michaels-detox-drink.html
detox bath with epsom salt and baking soda

WEBSITES
30 day paleo challenge with recipes and exercise  http://robinssweetconfessions.com/wp/category/paleo-challenge/
30 cheap main dish paleo ideas http://thepaleomama.com/2013/10/30cheapmaindishpaleomeals/
30 paleo crock pot recipes http://paleogrubs.com/crock-pot-recipes
30 best paleo recipes http://paleogrubs.com/paleo-diet-recipes
15 kid friendly paleo recipes http://www.mynaturalfamily.com/recipes/paleo-recipes/paleo-recipes-for-kids/
Gracious pantry clean eating paleo meals http://www.thegraciouspantry.com/category/paleo-recipes/

MY PALEO RECIPES FOUND ON THIS BLOG
http://eatingcleanallergenfree.blogspot.com/search/label/paleo

MEAL PLANS
30 day paleo challenge: http://74.220.219.72/~robinssw/wp/category/paleo-challenge/

http://paleoleap.com/paleo-meal-plan/

Week 1

BreakfastLunchDinnerSnack
Monday
Bowl of berries /w coconut milk
Salad /w roasted chicken, cherry tomatoes & olive oil / lemon juice vinaigrettePaleo SpaghettiMacadamia nuts
TuesdayLeftover paleo spaghettiChicken & veggie soup /w liver pâtéBeef goulashBeef jerky
WednesdayOnion and spinach omelet /w leftover liver pâtéTuna salad wrapped in lettuce /w almondsBeef bourguignonDessert:Coconut ice creamHard boiled eggs
ThursdayBacon & eggs /w piece of fruitZucchini and sweet potato frittataGrilled trout /wbutternut squash soupPork Rinds
FridayCoconut milk smoothieCitrus beef salad stir-fryCitrus roast chicken/w sweet potato friesBowl of berries /w almonds
SaturdayCold Leftover roast chicken /w mayoLemon & garlic scallopsDessert:Coconut ice creamBone marrow /wWaldorf saladDessert: Baked applesDark chocolate covered bacon
SundayTomato and egg stir-fryBacon, grape & broccoli saladButter chickenRaw veggies /wguacamole

Week 2

BreakfastLunchDinnerSnack
Monday
Paleo cereal: Mixed nuts & berries /w coconut milk
Egg salad rolled in lettuceRoast beef /w roasted veggiesPlantain chips /w Baba Ghanoush
TuesdayCold leftover roast beef slices /w pestoBeef & cabbage stewDijon mustard pork tenderloin /w coleslawCoconut ice cream
WednesdayPork sausages /w grapefruitGround beef stuffed bell peppersDuck confit /w carrot confitCan of salmon /w olive oil & lemon juice
ThursdaySunny side up eggs /w salsaCoconut curry stir-fryPaleo Shepperd’s pie (mashed parsnip or cauliflower instead of potatoes)Smoked salmon
FridayFried ground beef & carrots /w salsaBacon, hard boiled eggs and tomato salad /w mayoPolish stewSpicy pumpkin seeds
SaturdayHam and asparagus omeletMussels in white wine & garlic sauceOlive, garlic & lemon chickenDessert: Pears poached in red wineCelery sticks /wliver pâté
SundayBeef liver /w  steamed broccoli and salsa verdeFried pork chops /w sautéed spinachPumpkin ChiliOlives & sauerkraut

http://primaltoad.com/day1/
Breakfast
  • Eat 1 banana
  • Fry 3 jumbo eggs in 2 tbsp butter
  • Add salsa or your favorite spices to the eggs and enjoy!
Lunch
  • Cook 1 pound of grass-fed ground beef to your liking (no extra fat is needed)
  • Steam about 200 grams of broccoli in a little water
  • Throw half of the 1 pound of beef into a bowl and add 1 oz of pistachios
  • Add spices if you wish to the ground beef/pistachio mix. Enjoy!
Dinner
  • Eat 1 banana
  • Fry 2 jumbo eggs in 1 tbsp butter
  • Throw spinach into same pan and cook until wilted
  • Throw left over ground beef into pan and heat until warmed with spinach
  • Mix well and enjoy!



http://www.elanaspantry.com/weekly-paleo-meal-plan/



  • Sunday

    Breakfast
    Silver Dollar Pancakes
    Turkey or Pork Bacon
    Fresh Berries
    Lunch
    Turkey Club Sandwich
    Green Salad with Balsamic Vinaigrette
    Dinner
    Sesame Salmon Burgers
    Garlic Ginger Bok Choy or Steamed Broccoli
  • Monday

    Breakfast
    2 slices Paleo Bread
    3 Scrambled Eggs
    1 Grapefruit
    Lunch
    Turkey Club Sandwich
    Green Salad with Balsamic Vinaigrette
    Dinner
    Cod Piccata
    Roasted Broccoli
    Cabbage Orange Salad
  • Tuesday

    Breakfast
    Almond Butter Protein Shake
    Toasted Almonds
    Lunch
    Turkey Roll Ups
    Fresh Blueberries
    Dinner
    Cobb Salad
    Mushroom Soup
  • Wednesday

    Breakfast
    3 Fried Eggs
    Turkey or Pork Bacon
    ½ Avocado
    Lunch
    Leftover Mushroom Soup
    Green Salad with Balsamic Vinaigrette
    Dinner
    Roasted Chicken with Olives and Prunes
    Roasted Butternut Squash
    Steamed Broccoli
  • Thursday

    Breakfast
    Greena Colada (add 1 scoop protein powder)
    Handful of Dehydrated Almonds
    Lunch
    Turkey Club Sandwich
    Veggie Sticks
    Dinner
    Chicken Soup
    Green Salad
    Roasted Acorn Squash
  • Friday

    Breakfast
    3 Scrambled Eggs
    2 slices Paleo Toast
    Fresh Raspberries
    Lunch
    Leftover Chicken Soup
    Green Salad
    Dinner
    Chili Chicken
    Cauliflower Rice
    Green Salad
  • Saturday

    Breakfast
    Almond Butter Protein Shake
    Lunch
    Leftover Chili Chicken
    Leftover Cauliflower Rice
    Dinner
    Stuffed Peppers
    Grilled Broccoli
  • Snacks

    Fruit
    Green Apples
    Blueberries
    Raspberries
    Strawberries
    Other Fruit
    Veggies
    Veggie Sticks
    Protein
    Turkey Jerky
    Bacon
    Protein/Carbs
    Dehydrated Nuts
    Crackers

  • http://www.multiplydelicious.com/thefood/2012/01/weekly-paleo-meal-plan/
    Sunday
    Breakfast:
    Fresh Berries
     Lunch:
    Green Salad with Veggies
    Dinner:


    Monday
    Breakfast:
    Mixed Berries
    Lunch:
    Dinner:
    Roasted Asparagus


    Tuesday
    Breakfast:
    2 scrambled eggs
    Turkey or Pork Bacon
    ½ avocado
    Lunch:
    Guacomole
    Dinner:
    Salmon with Sweet and Spicy Rub                                               
    Roasted Broccoli


    Wednesday
    Breakfast:
    2 fried eggs
    Fresh Raspberries
    Lunch:
    Dinner:


    Thursday
    Breakfast:
    Bacon
    Lunch:
    Dinner:
    Side Salad


    Friday
    Breakfast:
    Mixed Berries
    Lunch:
    Dinner:


    Saturday
    Breakfast:
    Turkey or Pork Bacon
    Lunch:
    Side Salad
    Dinner:
    Snack Ideas: Carrots, Deli Turkey/Meat, Paleo Stixs (Steve’s Original), Almonds, Fresh Fruit, Coconut Butter, and fresh veggies.
    http://www.wholefamilystrong.com/wfs-challenge-30-day-meal-plan/  another meal plan with recipes

    http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/  or
    http://unitedbarbell.com/dox/30%20Day%20Paleo%20Challenge%20Packet.pdf

    Sample Meal Plan: Weight Loss
    Breakfast
    Shrimp scramble with basil and steamed spinach. 1⁄4 cup blueberries. Espresso.
    Lunch
    Chicken salad with red onions, romaine lettuce, artichoke hearts and mixed bell peppers. Dressing: Lemon/Olive Oil with a hint of garlic. Green tea with lemon.
    Snack
    Grilled shrimp & veggies with a handful of macadamias
    Dinner
    Baked pork loin with ginger cabbage and olive oil. Desert: shaved almonds over 1/4 cup mixed berries.
    Sample Meal Plan: The Endurance Athlete
    Let’s assume an early run, bike or swim interval session. Depending upon your preferences you may opt to train on an empty stomach. If you prefer a small snack before training here is a good way to start your day:
    Pre-training snack
    2 oz chicken OR 2 scrambled eggs. 1/2 to 1/4 honey dew melon OR 1 cup of blueberries.
    Post-Training breakfast
    Best if consumed within 30 min of training
    Salmon scramble, 1/2 honey dew or rock melon+1 cup of blueberries.
    OR Grilled salmon, sweet potato hash browns with olive oil and cinnamon.
    Lunch
    Grass fed ground beef marinara over baked spaghetti squash.
    Snack
    Can of sardines, medium orange, hand full of almonds.
    Dinner
    Baked Halibut, large Artichoke. Garlic-pistachio “pesto” for the halibut and as a dipping sauce for the artichoke.





    http://www.paleoplan.com/resources/sampler-menu-meal-plan/



    1. Sunday

      Breakfast
      Paleo pumpkin muffins
      Lunch
      graze leftovers from fridge
      Snack
      graze leftovers from fridge
      Dinner
      coconut shrimp (1/2 recipe) with basil spinach
      Prep
      hard boil eggs for meals 6 and 11
    2. Monday

      Breakfast
      ham & applesauce
      Lunch
      chef salad
      Snack
      jerky & fruit
      Dinner
      chicken cutlets with olives and tomatoes
    3. Tuesday

      Breakfast
      leftover pumpkin muffins
      Lunch
      leftover chicken cutlets with olives and tomatoes
      Snack
      hard boiled egg and nuts
      Dinner
      cilantro turkey burgers with mixed greens and Paleo- friendly dressing
    4. Wednesday

      Breakfast
      eggs with salsa
      Prep
      crock pot pork loin for meal 16
      Lunch
      leftover cilantro turkey burgers with mixed greens and Paleo- friendly dressing
      Snack
      pb&j
      Dinner
      crock pot pork loin
    5. Thursday

      Breakfast
      Breakfast: breakfast smoothie
      Lunch
      leftover crock pot pork loin
      Snack
      jerky & veggies
      Dinner
      pepper steak
    6. Friday: Flex Day

      Breakfast
      roasted pepper & sausage omelet
      Lunch
      leftover pepper steak
      Snack
      fruit salad with cinnamon
      Dinner
      crusty chicken with chard and cashew saute
    7. Saturday

      Breakfast
      sweet potato hash with bacon
      Lunch
      graze fridge for leftovers
      Snack
      graze fridge for leftovers
      Dinner
      Paleo meat loaf with raw cabbage and pineapple salad

    1 comment:

    1. 3 Researches SHOW How Coconut Oil Kills Belly Fat.

      This means that you literally burn fat by eating Coconut Fats (including coconut milk, coconut cream and coconut oil).

      These 3 studies from major medicinal magazines are sure to turn the traditional nutrition world upside down!

      ReplyDelete