Meal Plan
Week 1
Day 1
Breakfast: Em's 4 Step Skillet
Step 1: add choice of coconut oil or avocado oil (or bacon if
sugar-free)
Step 2: cook bacon until cooked to liking on one side, flip,
add eggs. (if no bacon, add extra egg)
Step 3: right before eggs are almost done cooking, cover in
two cups of spinach. (to cook faster, you can cover the
skillet)
Step 4: pour the coffee, add coconut milk and honey OR blend
with ghee
Lunch: Coleslaw Chicken Salad
1-2 cups diced cabbage, 2-3 tablespoons coconut aminos, 1
tablespoon tahini
5 ounces grilled chicken, cubed/shredded
diced grapes/raisins, celery, ginger, lemon juice if desired
(if no tahini, add avocado or full-fat greek yogurt)
Dinner: Steak and Chimichurri with a side of Kimchi (OR greens)
2 steaks, 5-6oz each
Day 2
Breakfast: Steak and Chimichurri Leftovers
grill on skillet medium high in coconut oil or ghee, add
cook 1-2 eggs, add steak when almost done in skillet to
lots of pepper, salt on each side
reheat, and top with chimichurri sauce
chimichurri: blend olive oil, lemon, cilantro, garlic,
coffee with choice of fat (coconut milk, ghee, butter)
cumin, salt (make as complex or simple as desired!)
http://www.simplyrecipes.com/recipes/chimichurri/
Lunch: Coleslaw Chicken Salad
can use tahini OR primal kitchen mayo
add in a probiotic: kombucha/kimchi/saurkraut
Dinner: Mom’s Spaghetti Casserole
1 spaghetti squash cut in half, baked for an hour at 400
degrees
soak 1 cup cashews, drain after 1-2 hours
1 tablespoon lemon juice
1 cup chicken or beef broth (if can't find without sugar, do
1 cup water, lots of garlic and salt and pepper)
BLEND
1 lb grassfed beef cooked in ghee or coconut oil
1/2 red onion, 1 cup mushrooms, and 1 green pepper diced
Add in square baking pan 1 half of the squash, the meat
medley, and cover in the cashew sauce. Mix with fork, put
in oven at 300 degrees for around 20 minutes.
Meal Plan
Week 1
Day 3
Breakfast: Egg Protein Pancakes
egg protein pancakes with butter/ghee/coconut milk
coffee
protein powder, eggs, blend
cook in coconut oil, top with nut butter of choice
Day 4
OR coconut flour pancakes:
Breakfast: Egg Muffins
http://blog.paleohacks.com/coconut-flour-pancakes/
Lunch: BIG ASS SALAD
heat a skillet over medium high heat and add the ground pork
use a spatula to chop the pork in to small pieces
add chili powder, cumin, dried oregano, garlic powder, black
with Mom's Leftover Casserole on top
Dinner: Ginger Stir Fry (3 Servings)
pepper, sea salt, apple cider vinegar and 1/2 cup of water to
the pork mixture and let simmer for about 5 minutes or until
the liquid is reduced
fresh or frozen broccoli/carrots/peas/mushrooms
turn off the heat and set the mixture aside
1 lbs diced steak cubes (10 ounces used for this meal and
preheat oven to 400 and grease 8 glass ramekins or a muffin
lunch tomorrow, the rest used in tomorrow’s
pan with liners
dinner. Separate out before finishing the meal)
while the pork is cooking combine your eggs, cilantro,
marinate steak with coconut aminos and shredded
jalapeno, green onions and seasoning and beat the eggs
ginger for an hour in fridge before throwing all
thoroughly
together in skillet with salt, pepper
fill each ramekin or muffin liner about 1/3 of the way with
crack 2 eggs before almost done cooking, stir together
the egg mixture and then add 1-2 tablespoons of chorizo
place in the oven and back for 30-35 minutes
http://jessiskitchen.com/2014/04/29/chorizo-breakfast-
Dessert: Avocado Chocolate Pudding *If you need it*
egg-muffins/
1 avocado
1 tablespoon honey or
to taste
Lunch: Leftover Ginger Stirfry
top on a bed of baby kale or chard
1/3 cup almond milk or
coconut milk
1 heaping tablespoon
of cacao powder or
baking chocolate
Blend
Can also use chocolate
protein in
replacement of honey
and cocoa powder!
OR this recipe:
http://theprettybee.co
m/2014/01/chocolateavocado-puddingpaleo-vegan.html
Dinner: Stuffed Baked Sweet Potato (make 2)
choice of 5 ounces grilled steak, grilled
chicken, black beans, quinoa
braised kale cooked in coconut oil, salt ,
pepper, garlic, sunflower seeds or seed of
choice
cilantro if desired
can use any extra cabbage if you have it!
Meal Plan
Week 1
Day 5
Breakfast: Egg Muffins or Egg Pancakes
Lunch: Leftover Sweet Potato
Dinner: Leftover Spaghetti Casserole
Dessert: Paleo Chai Latte
in a vitamix , combine eggs, water, coconut oil, cinnamon,
cardamom, cloves, and date
blend on high until mixture is
frothy http://elanaspantry.com/paleo-chai-latte/
Day 7
Breakfast: Coconut Flour Pancakes
mix 3 eggs, 2 tbsp coconut oil, and 2 tbsp honey together
Day 6
Breakfast: Egg Muffins
add 1/4 cup coconut milk and 1/2 tsp vanilla extract
throw in 1/4 cup coconut flour, 1/8 tsp baking soda, and
salt
Lunch: Leftover Spaghetti Casserole (should be the last of it)
mix, but remember, not too much!
Dinner: Blackened Chicken Salad with Yogurt dressing
http://blog.paleohacks.com/coconut-flour-pancakes/
(serves 2)
Dressing: greek peppercinos 2 tablespoons liquid, 1 cup
Lunch: Leftover Blackened Chicken Salad
goat yogurt or full fat plain yogurt, 1/2 cup-1 cup
chopped cilantro, cumin, salt, pepper, 1/2 cup olive oil,
Dinner: Paleo Nachos!
mix with fork, store half for lunch tomorrow!
Salad: mixed greens, pepperocinis, 1 ounce almonds
choice of plantain chips or avocado oil chips OR rest of
5 ounces blackened chicken (make 2!)
spaghetti squash
make oil blend of avocado oil, salt, onion, garlic, thyme
ground beef (1 lb. save the rest for next week!)
(optional)
spices: crushed red pepper, paprika, garlic, salt, hot
cover chicken in oil
sauce
bake on medium-high skillet one minute each side, throw
salsa, guacamole, and any leftover veggies/greens from
in 350 degree oven for 5-10 more minutes until no longer
the week!
pink
can use plain yogurt as a substitute for sour cream!
Grocery List
Week 1
Protein
Carbs
1 lb chorizo or ground pork
big package spinach/baby kale
2 dozen eggs
big package mixed greens
Sugar less bacon if possible (pete’s paleo!)
1 head cabbage (green or purple)
12 ounces steak (2 filets)
1 spaghetti squash
1 lb diced steak cubes
cherry tomatoes (optional)
2 lbs chicken breast
1 red onion
2 lb ground beef
celery
protein powder (Whey or egg-white, no sugar added, little
diced grapes/raisins (optional)
ingredients!)
2 small sweet potatoes
plantain chips or avocado oil chips
jalapeno
scallions
mushrooms
1 green pepper
fresh/frozen stirfry mix
Fats
2 avocados
coconut flour (small package)
olive oil
tahini
avocado oil/coconut oil
1 cup cashews
coconut milk full-fat can
1 ounce almonds
small container full-fat yogurt (preferably goat milk)
optional: choice of cheese for flavor (goat/feta)
Spices
small amount of chicken or beef broth if possible (1 cup)
salt
pepper
basil
coconut aminos
lemon juice
raw ginger
garlic
cilantro
cumin
pepperocinis
crushed red pepper