Eating within the guidelines of a Paleo lifestyle has so many benefits! That’s why many adopt it as a lifestyle change. While I haven’t done that entirely, my husband I have had lots of success with both weight loss and generally feeling better. It’s much easier to follow than many “diets” out there. No calorie counting or food weighing, it’s just simple clean eating. The best way to try it is to do a 30 day Paleo Challenge!
Here are the things you can eat: lean meats, vegetables (including complex carbs like sweet potatoes), fruits, nuts & seeds. Anything that doesn’t fall into those categories, you don’t eat. That may sound pretty restrictive, but I promise there are plenty of yummy things to eat and you will feel SO good eating them. You will find yourself feeling satisfied, but never bloated or stuffed, even after eating a good amount. There really are no limits on how much you can eat, although I would say to watch your fat intake. Even healthy fats can be too much. So watch your almonds and avocados. Even though they are great choices, one serving a day or every other day is plenty.
Oils to cook with: coconut oil, olive oil, grassfed butter, bacon grease, grapeseed oil.
Even though dairy is not technically included in a paleo diet, we still use limited dairy in our family diet. The choice is up to you.
Here I will share with you a 30 day meal plan with grocery lists for each week. You can find week one below!
Breakfast – Eggs, bacon & Berries
Lunch – Tuna & Avocado
Dinner – Almond Flour Chicken Nuggets, Sweet potato fries & roasted broccoli
Dip bite sized chicken pieces in beaten egg, then almond flour, parmesan cheese and spices of choice. Slice sweet potato into thin fries, toss with olive oil, season with salt. Bake all at 425 for 15-20 min, turning once during baking. Check to be sure chicken is cooked through and fries are soft.
Breakfast – Sweet Potato Toast, nut butter, banana, cinnamon
Lunch – Chicken salad on thinly sliced Green apples (use homemade mayo, this recipe recommends an immersion blender but I used a regular blender and it was perfect!)
Dinner – Paleo Taco Salad
Taco meat made with 1 lb ground beef, 1.5 teaspoons chili powder, 1 t cumin, 1/2 t oregano & 1 cup of jar salsa. Over lettuce/spinach and other veggies.
Breakfast – Scrambled Eggs, tomato & Avocado
Lunch – Zucchini Nachos w/ leftover taco meat
Dinner – Cauliflower Pizza
I use two bags of frozen cauliflower per pizza. Cook them, rice them in the blender or food processor. Then using a cheese cloth or thin dishtowel, I wring out as much water from the riced cauliflower as possible – put all the cauliflower in the center of the towel, bring up the sides, twist and wring out the excess water. Add 4 oz of goat cheese to bowl with riced cauliflower. Add 1 egg, salt & 1 teaspoon oregano.
Preheat oven to 400 degrees F. Shape dough into crust form on a cookie sheet lined with parchment paper. The parchment paper is very important. It will stick to anything else. Bake for 30-40 min. After it’s baked, add sauce, cheese & toppings. Then bake for an additional 5 min or until cheese is melted. Crusts can be made ahead of time and frozen.
Breakfast – Banana Pancakes (omit the oats if you want to be authentic paleo)
Lunch – Kale Salad w/ shredded chicken
Dinner – Zuppa Toscana (use turnips instead of potatoes. You won’t notice a difference!)
Breakfast – Eggs & berries
Lunch – Spinach salad with hard boiled eggs, tomatoes, chicken
Dinner – Vegetable Soup
Put together chopped veggies, 4-cup box of chicken broth, two cans diced tomatoes, & any spices you like in crockpot.
Breakfast – Sweet Potato Toast with Nut butter, banana & cinnamon
Lunch – Leftover Soup
Dinner – Burger Bowls (hamburger patties over bowl of spinach, tomato, onion, topped with mustard or homemade mayo)
Breakfast – banana pancakes
Lunch – leftover soup and/or salad
Dinner – Balsamic Chicken & asparagus (or other veggie) (omit Italian dressing and increase balsamic and olive oil by 1 tablespoon each if you want to be authentically paleo)
SNACKS: Feel free to snack on anything that is paleo approved! My favorites are apples & sunflower seed butter, carrots & hummus (not technically paleo, but still good for you!), kale chips, almonds, avocado w/ balsamic vinegar.
Download this week’s meal plan here so you can stick it on your fridge!
Hope you enjoy this week’s meal plan! You can do it! Any questions, feel free to comment below and I will respond as quickly as I can! Or email us at firstname.lastname@example.org
Stay tuned for weeks 2-4 of the 30 day Paleo challenge!