Quick-Start Paleo 7-Day Meal Plan

To have a meal plan, you have to plan.  Don’t expect to wake up in the morning and have it all figured out.  You’re going to need to shop or tweak recipes in order to suit your budget and/or tastes.   Ideally, you want to start on a Sunday so you kind of know what to expect during the week.  It also gives you time to change the menu.  You can call Sunday a “run through”.

Be sure to read the Quick Paleo Start Up page first for info on the foods you should get rid of and ALL the foods you can eat. 

The 7-Day Meal Plan below uses lots of interchangeable ingredients to minimize shopping.  People tend to eat the same things over and over again out of convenience. I’ve laid out a few meal options to get you started.

7 DAY MEAL PLAN
DAY	BREAKFAST	LUNCH	SNACK	DINNER
SUNDAY	Omelette Enchilada	Spicy Chicken & Kale Bowl	Cinnamon Granola & Berries	Roasted Chicken Thighs
	Nitrate-Free Bacon	OR Leftovers	Veggies & Guac	Baked Yuca Fries
MONDAY	Sweet Potato & Onion Tortilla Espanola	Large Salad                     (see below)	Apple & Raw Almonds	Stir-Fried Meat & Noodles
	Nitrate-Free Bacon	Apple Cinnamon Muffin	Veggies & Guac	OR Leftovers
TUESDAY	Apple Cinnamon Muffin OR Eggs	Salad & Muffin	Fruit & Raw Almond Butter (or Raw Almonds)	TACO TUESDAY  Grilled meat (or veggies) w/ taco seasoning. Wrapped in lettuce.
	Nitrate-Free Bacon	OR Leftovers	Fruit Salad
WEDNESDAY	Sweet Potato & Onion Tortilla Espanola	Stir-Fried Meat & Noodles	Cinnamon Granola & Berries	Meat & Veggies
	Nitrate-Free Bacon	OR Leftovers	Veggies & Guac	w/ Thai Almond Sauce
THURSDAY	Apple Cinnamon Muffin OR Eggs	Salad & Muffin	Fruit & Raw Almond Butter (or Raw Almonds)	Spaghetti Squash w/ Meat Sauce
	Nitrate-Free Bacon	OR Leftovers	Veggies & Guac	OR Leftovers
FRIDAY	Sweet Potato & Onion Tortilla Espanola	Salad & Muffin	Cinnamon Granola & Berries	Meat & Veggies
	Nitrate-Free Bacon	OR Leftovers	Apple & Raw Almond Butter	Fruit Salad
SATURDAY	Banana Pancakes	Lettuce wrapped chicken &  guacamole	Apple & Raw Almonds	Hamburger Patty, Sweet Potato &
	Nitrate-Free Bacon	Fruit Salad	Veggies & Guac	Simple Apple Slaw
MEALS ARE INTERCHANGEABLE
SALAD – Romain lettuce, lots of your favorite veggies, protein (seafood, beef, poultry and/or egg) with a side of red wine, balsamic or apple cider vinegar for dressing.  Add 1-2 tsp of raw honey or grade B maple syrup to the vinegar for sweetness.
MEAT- You’ll notice I leave the protein choice open for the most part.  Use the meat you prefer (chicken, seafood, beef etc) or have available.

DON’T underestimate your need for snacks at first.  Your body is going to be wondering wear all the junk is. Be prepared and keep plenty of snacks on hand. Stash items in a bag, desk, glove compartment…EVERYWHERE!

SNACKS:

• Larbar (no peanut or cashew)
• Raw unsalted almonds (portion them out so you don’t go hog wild)
• Fruit (and almonds or almond butter)
• Beef jerky (gluten-free)
• Hardboiled eggs
• Sliced meat (Applegate brand is ideal) & Veggies
• Trader Joe’s Plaintain Chips (ok, they’re only Paleo-ish, but a great starter snack)

TREATS: 

• Blue Ribbon Dark Chocolate Brownies
• Caramel Almond Mug Cake
• Fruity Mac Layer Mug Cake

OPTIONAL MEAL IDEAS:

• Grilled meat, veggies covered in marinara sauce
• Eggs (scrambled, over easy, hardboiled, etc), broccoli and/or spinach and meat
• Frittata (Veggie, Hawaiian, all meat…you choose)
• Applegate all beef franks & fruit salad
• In-N-Out hamburger, protein style, raw onion, extra tomato with mustard instead of sauce…NO FRIES even if they are “Animal-Style”! If you want fries, make your own. Try Yuca Fries, they’re a great alternative. 

NEXT comes shopping. I’ve listed the items you will need for the above plan. Modify the plan and list according to your budget. Some of these items will only need to be purchased on occasion.  Produce and meat are a weekly thing and quantity is dependent on your appetite. 

GROCERY LIST

Bacon Nitrate Free 1-2lbs

Almond Butter Raw Unsalted

Almond Flour – Fine Grind

Almonds Whole Raw Unsalted

Apples

Avocado

Bananas

Chicken

Coconut Flour

Coconut Oil

Coconut Shredded Unsweetened

Ground Beef

Guacamole

Lettuce

Maple Syrup Grade B

Spaghetti Squash 2-3lbs

Sweet Potatos 2lbs

Vegetables

NOW, the prep work. Use the weekend to prepare your meals in advance. If you fail to prepare, you prepare to fail!

• Cook some of the meat, especially anything for your lunch
• Cook spaghetti squash and place in a container until you’re ready to use
• Portion out your snacks (remember to have lots handy)
• Bake muffins & bread
• Cook bacon (it will store for the week)
  • Quick trick – Preheat oven to 350, Line baking sheet with tin foil, place bacon on the sheet and cook for 20-25 minutes.  You can save the grease in a glass jar to cook with later. 

LASTLY, eventually you will begin to shift your idea of breakfast, lunch and dinner to meal 1, 2 and 3. Once this happens, it will make it much easier to grab any of the new clean foods stocked in your home and eat on the run.  Remember, if crap food isn’t around, you’re not going to eat it.

This shouldn’t be a chore or some new horrible experience your being dragged into.  Find what works best for you and ENJOY!