1700 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty Measure Description
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1 DAY 1 Breakfast Omelet with Peppers 1.5 Tablespoons Coconut oil Large Eggs, organic Cup Mushrooms, white, sliced, stir-fried Cup Peppers, chopped sweet, green, raw Cup Peppers, chopped, sweet, red, raw Totals: AM Snack Almond Butter, Apple and Celery 1 Tablespoon Almond butter, raw Each Celery, raw stalk trimmed Totals: Lunch Lettuce Tuna Wrap 1/2 Cup Avocado, pureed Cup Broccoli, steamed Leaves Lettuce, outer cos or romaine, raw Tablespoon Onion, chopped Ounces Tuna, in water Totals: Dinner Steak, Mushroom and Spinach Salad with Oil and Balsamic 6 Ounces Beef, top sirloin, lean only /2 Cup Cucumber, raw, slices /2 Cup Mushrooms, sliced, white, stir-fried Tablespoons Olive oil, pure Cups Spinach, raw Small Tomato Teaspoons Vinegar, balsamic Totals: Actual Totals for Day # 1:
2 DAY 2 Breakfast Sausage, Nuts and Apple 1 Ounces Cashews, raw Medium Sausage Totals: AM Snack Hard Boiled Egg and Sauerkraut 2 Each Egg, whole with yolk Cup Sauerkraut, low sodium Totals: Lunch Salad with Chicken and Dressing 1/2 Cup Avocados Medium Carrots, baby, raw Ounces Chicken breast, white meat Cups Spinach, raw Small Tomato Teaspoons Vinegar, balsamic Totals: Dinner Turkey Meatballs (see recipe) with Spaghetti Squash 1 Cup Kale, boiled, chopped, drained, no salt Tablespoon Onion, chopped /2 Cup Zucchini, mashed, baked Cup Spaghetti squash, baked, no salt Cup Tomato sauce, no salt added Each Turkey meatballs (Stuffed Turkey recipe) Totals: Actual Total for Day
3 1700 CALORIE PALEO MEAL PLAN DAY 3 Breakfast Eggs, Avocado, Salsa and Almonds 1 Ounce Almonds, raw /2 Cup Avocados, sliced Large Eggs, organic Tablespoons Salsa, medium, no sugar added Totals: AM Snack Cashews and Watermelon 1 Ounce Cashews, raw Cup Watermelon, diced Totals: Lunch Fish, Asparagus and Nuts 8 Spears Asparagus, (see recipe Garlicky Asparagus) Ounces Halibut, broiled Ounce Walnuts, raw Totals: Dinner Turkey Burger with Grilled Mushrooms and Side Spinach 1 Cup Mushrooms, sliced, portabella, grilled Cups Spinach, boiled, drained Grams Turkey burger Totals: Actual Totals for Day
4 DAY 4 Breakfast Smoked Salmon, Eggs and Onions 3 Large Eggs, organic Ounces Salmon, smoked, (lox), regular Tablespoon Chopped onions, spring or scallions Cups Spinach, steamed Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Lunch Chicken, Avocado, Coleslaw and Seeds 1/2 Cup Avocado, pureed Ounces Chicken breast, white meat Cup Coleslaw, home-prepared Ounce Pumpkin seeds, raw Tablespoon Vinegar, apple cider Totals: Dinner Turkey and Veggie Stew with Broccoli Rabe 3 Ounces Ground turkey, lean (see Turkey and Veggie Stew recipe) Totals: Actual Totals for Day
5 1700 CALORIE PALEO MEAL PLAN DAY 5 Breakfast Green Smoothie 1 Teaspoon Ginger root, raw Tablespoons Hemp seeds Cup Chopped kale, raw Ounce Chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Hard Boiled Eggs and Walnuts 2 Large Eggs, organic, hard boiled Ounces Walnuts, raw Totals: Lunch Turkey Stew Leftovers (see recipe) 3 Ounces Ground turkey, lean Cup Chopped broccoli, steamed /2 Tablespoon Coconut oil Totals: Dinner Shrimp, Spaghetti Squash, Spinach and Tomato Sauce 6 Ounces Shrimp, boiled or steamed Cup Spinach, boiled, drained Cup Spaghetti squash, baked, no salt Cup Tomato sauce, no salt added Totals: Actual Totals for Day
6 DAY 6 Breakfast Mixed Berry Smoothie 1 Cup Unthawed blackberries, frozen, unsweetened /2 Teaspoon Cinnamon Tablespoons Hemp seeds Cups Spinach, raw Cup Strawberries, raw Cup Unsweetened Almond Milk Totals: AM Snack Almonds and Cucumber 1 Ounce Almonds, raw Cup Cucumber, raw slices Totals: Lunch Salmon and Broccoli with Coconut Oil 1 Cup Chopped broccoli, steamed Tablespoon Coconut oil /2 Tablespoon Olive oil, pure Ounces Salmon, broiled Totals: Dinner Fish and Zucchini 1 Cup Green beans, steamed Ounces Halibut, broiled Large Olives, ripe Cup Zucchini, baked Totals: Actual Totals for Day
7 DAY 7 Breakfast Egg Scramble with Veggies 3 Large Eggs, organic Cup Mushrooms, white, sliced, stir-fried Tablespoon Onion, chopped Cups Spinach, raw Totals: AM Snack Cashews, Cucumber and Pear 1 Ounce Cashews, raw Cup Cucumber, raw, slices Each Pear, medium Totals: Lunch Tuna Salad with Chia Seeds, Oil and Balsamic 1 Tablespoon Olive oil, extra virgin Ounce Chia seeds, ground Ounces Tuna, solid white Teaspoon Vinegar, balsamic Totals: Dinner Steak and Cauliflower (see recipe) 3 Ounces Beef, bottom sirloin, tri-tip steak lean and fat, 0" trim Cups Cauliflower, steamed Cup Chopped kale, steamed Small Tomato, with peel, 2.5" dia Totals: Actual Totals for Day
8 DAY 8 Breakfast Blueberry Smoothie 1 Cup Blueberries, raw Cup Chopped kale, raw /2 Cup Kefir Ounce Walnuts, raw Ounces Chia seeds, ground Cup Unsweetened almond milk Totals: AM Snack Almond Butter and Celery 1 Tablespoon Almond butter, raw Stalks Celery, raw Totals: Lunch Soup, Steak and Broccoli with Coconut Milk 3 Ounces Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim, all grades Cup Broccoli, steamed Tablespoon Coconut oil Cups Soup (see recipe) Totals: Dinner Real Healthy Fried Chicken (see recipe) 1 Tablespoon Almond butter Ounces Chicken breast, white meat Tablespoon Olive oil, pure /2 Cup Vegetables, mixed, steamed Totals: Actual Totals for Day
9 DAY 9 Breakfast Bacon, Eggs and Grapefruit 3 Large Eggs, organic Each Grapefruit, pink or red, 4" diam Slices Bacon, nitrate free Slices Tomato, sliced, organic Totals: AM Snack Avocado and Peppers 1/2 Cup Avocado, pureed with lemon Each Pear, medium, with peel Each Pepper, red or green Totals: Lunch Agave Glazed Salmon with Salad (see recipe) 1 Cup Cucumber, raw, slices Ounces Organic salmon, canned, wild, cooked Teaspoon Vinegar, balsamic Totals: Dinner Stuffed Meatballs with Spaghetti Squash and Tomato Sauce (see recipe) 1/2 Cup Chopped broccoli, steamed Cup Spaghetti squash, baked, no salt Cup Tomato sauce, no salt added Each Meatballs (see recipe) Totals: Actual Totals for Day
10 DAY 10 Breakfast Eggs with Avocado and Almonds with Blueberries 1/2 Ounces Almonds, raw /2 Cup Avocados, sliced, raw, all varieties Cup Blueberries, raw Large Eggs, organic Totals: AM Snack Walnuts and Peppers 1 Ounce Walnuts, raw Cup Peppers, sweet, red, raw Totals: Lunch Chicken with Mushrooms, Cauliflower and Almonds 1 Cup Cauliflower, steamed Ounces Chicken breast, organic Tablespoon Coconut oil Cup, sliced Mushrooms, white, stir-fried Tablespoon Vinegar, apple cider Totals: Dinner Steak, Broccoli and Seeds 3 Ounces Beef, short loin, porterhouse steak, lean and fat, 0" trim Cup Broccoli, steamed Tablespoon Butter, no salt Cup Coleslaw, home-prepared Tablespoon Sesame seeds, raw Totals: Actual Totals for Day
11 DAY 11 Breakfast Breakfast Smoothie (blend ingredients) 1/2 Cup Unthawed blackberries, frozen, unsweetened /2 Cup Unthawed blueberries, frozen, unsweetened Tablespoons Hemp seeds /2 Cup Kefir Ounce Chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Cup Peppers, chopped, sweet, green, raw Totals: Lunch Butternut Squash and Fish 1 Cup Chopped broccoli, steamed Tablespoon Coconut oil Ounces Halibut, broiled Cup Butternut squash, mashed, baked, no salt Tablespoon Vinegar, apple cider Totals: Dinner Shrimp and Salad 1 Tablespoon Coconut oil /2 Tablespoon Olive Oil, Extra Virgin Ounces Shrimp, boiled or steamed Teaspoon Vinegar, balsamic Totals: Actual Totals for Day
12 DAY 12 Breakfast Kefir with Strawberries, Chia and Cinnamon 1/2 Teaspoon Cinnamon /3 Tablespoon Honey, unpasteurized, raw Cup Kefir Ounce Chia seeds, ground Cup Strawberry halves, raw Totals: AM Snack Avocado, Cucumber and Olives 1/2 Cup Avocado, pureed Cup Cucumber, raw, slices Large Olives, ripe Totals: Lunch Steak and Salad 1/2 Ounce Almonds, raw Ounces Beef, organic flank, separable lean only, trimmed, choice /2 Cup Carrots, raw Cup Cucumber, raw, slices Totals: Dinner Sausage and Stir-fry Veggies 5 Fl. Ounces Wine, red, Cabernet, Sauvignon Tablespoon Onion, chopped Cup Chopped peppers, sweet, green, boiled, drained, no salt Cup Sauerkraut, low sodium Ounces Sausage, Italian, turkey, smoked Totals: Actual Totals for Day
13 1700 CALORIE PALEO MEAL PLAN DAY 13 Breakfast Coconut Flour Pancakes (see recipe) 1 Tablespoon Almond butter Pancakes Totals: AM Snack Hard Boiled Eggs and Celery 4 Each Celery, raw stalk, trimmed Cup Cucumber, raw, slices Large Eggs, whole, hard boiled Totals: Lunch Sausage with Squash and Tomato Sauce 1 Cup Broccoli, steamed, chopped Tablespoon Olive oil, pure Links Pork sausage, fresh, cooked Cup Zucchini, sliced, baked Cup Spaghetti squash, baked, no salt /2 Cup Tomato sauce, no salt added Totals: Dinner Steak and Veggies 5 Fl. Ounces Wine, red, Cabernet, Sauvignon Spears Asparagus, baked Ounces Beef, organic flank, separable lean only, trimmed, choice / Cup Bok choy, boiled, steamed Tablespoons Coconut oil Totals: Evening Snack Herbal Tea 1 Cup Tea, herb, mint, brewed Actual Totals for Day
14 DAY 14 Breakfast Sausage with Tomatoes and Spinach 3 Ounces Beef, cured, sausage, smoked Cup Spinach, boiled, drained Slices Tomato, sliced, organic Totals: AM Snack Hard Boiled Eggs and Carrot 1 Large Carrot, baby, raw Large Eggs, organic, hard-boiled Large Olives, ripe, canned Totals: Lunch Tuna Salad 2 Each Celery, raw stalk trimmed Tablespoons Mayonnaise, low fat Tablespoon Onion, chopped /2 Ounce Pumpkin seeds, raw Cup Tuna, solid white Tablespoon Vinegar, apple cider Totals: Dinner Lamb and Spaghetti Squash 5 Ounces Lamb, leg, shank half, lean and fat, 1/4" trim Tablespoon Olive oil, pure Cup Spaghetti squash, baked, no salt /2 Cup Tomato sauce, no salt added Cup Vegetables, steamed Totals: Evening Snack Herbal Tea 1 Cup Tea, herb, chamomile, brewed Totals: Actual Totals for Day
15 DAY 15 Breakfast Egg Veggie Scramble with Grapefruit 3 Large Eggs, organic Each Grapefruit, pink or red, 4" diam /2 Cup Mushrooms pieces, stir fried Tablespoon Onion, chopped Cup Zucchini, stir fried Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Lunch Salmon, Veggies and Nuts 1/2 Ounce Almonds, raw Cup Chopped broccoli, steamed Ounces Salmon, broiled ` Tablespoon Vinegar, apple cider Totals: Dinner Turkey Meatballs and Veggies 1 Cup Chopped kale, steamed /2 Cup Mushrooms pieces, stir fried Tablespoons Olive Oil, Extra Virgin Ounces Shirataki noodles Cup Tomato sauce, no salt added Each Turkey meatballs (see recipe) Totals: Actual Totals for Day
16 DAY 16 Breakfast Kefir, Strawberries, Chia and Seeds 1/2 Cup Kefir Ounce Chia seeds, ground /2 Ounce Pumpkin seeds, raw Cup Strawberry halves, raw Totals: AM Snack Hard Boiled Eggs and Peppers 4 Each Celery, raw stalk, trimmed Large Eggs, organic, hard boiled Cup Pepper strips, sweet, red, raw Totals: Lunch Fish Wraps with Lettuce Leaves 1/2 Cup Avocado, pureed Cup Brussels sprouts, raw Ounces Halibut, broiled Leaves Outer lettuce, cos or romaine, raw Tablespoons Salsa, medium, no sugar added Cup Butternut squash, baked, no salt Totals: PM Snack Apple and Green Tea Dinner Hamburger and Portobello Mushrooms with Asparagus 8 Spears Asparagus, baked Patty Beef, ground, 90% lean meat patty, broiled Whole Mushrooms, portabella, grilled Teaspoon Mustard, prepared, yellow Tablespoon Olive oil, pure Large Olives, ripe Tablespoon Onion, chopped Totals: Actual Totals for Day
17 DAY 17 Breakfast Fruit Salad with Cinnamon 1/4 Cup Blueberries, raw /2 Teaspoon Cinnamon /2 Cup Kefir Ounce Walnuts, raw /4 Cup Pineapple, raw, /4 Cup Raspberries, raw /4 Cup Strawberries, raw Totals: AM Snack Avocado and Celery 1/2 Cup Avocado, pureed Each Celery, raw stalk, trimmed Tablespoons Salsa, medium, no sugar added Totals: Lunch Southwest Stuffed Chicken and Mushrooms (see recipe) 6 Ounces Chicken breast, white meat Tablespoons Coconut oil Clove Garlic, raw /2 Cup Mushrooms, white, stir-fried /2 Ounce Hazelnuts, raw Totals: PM Snack Apple and Green Tea Totals: Dinner Sushi/Sashimi with Seaweed Salad 5 Fl. Ounces Wine, red, Cabernet, Sauvignon Cup Chopped broccoli, steamed Cup Miso soup Each Salmon sashimi Tablespoons Seaweed, agar, raw Tablespoons Seaweed, kelp, raw Tablespoons Seaweed, wakame, raw Tablespoons Sesame seeds, whole, raw Each Tuna sashimi Tablespoon Vinegar, apple cider Totals: Actual Totals for Day
18 1700 CALORIE PALEO MEAL PLAN DAY 18 Breakfast Kefir, Berries, Hemp and Walnuts 1 Cup Blueberries, raw Tablespoons Hemp seeds /3 Tablespoon Honey, unpasteurized, raw /2 Cup Kefir /2 Ounce Walnuts, raw Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Lunch Beef and Broccoli Stir Fry 1 Cup Alfalfa seeds, sprouted, raw Ounces Beef, organic flank, separable lean only, trimmed Cup Bok choy, steamed Cup Chopped broccoli, steamed Tablespoon Coconut oil Tablespoon Olive oil, pure Tablespoon Peppers, hot, chili, mature red, canned, chili sauce Totals: Dinner Sausage, Yam and Coleslaw 1 Cup Brussels sprouts, frozen, baked Tablespoon Coconut oil Cup Coleslaw, home-prepared /2 Tablespoon Olive oil, pure Links Pork and beef sausage, fresh, cooked /2 Cup Yam, baked Totals: Actual Totals for Day
19 DAY 19 Breakfast Bacon and Eggs with Zucchini Cakes (see recipe) 3 Large Eggs, organic Tablespoon Olive oil, pure Slices Bacon, baked Totals: AM Snack Avocado, Salsa and Peppers 1/2 Cup Avocado, pureed Cup Chopped peppers, sweet, green, raw Tablespoon Salsa, medium, no sugar added Totals: Lunch Fish and Stir Fry Veggies 8 Spears Asparagus, baked /4 Cup Cascadian Farms Organic Thai-Style Stir Fry Blend Vegetables Tablespoon Coconut oil Ounces Trout, rainbow, wild, cooked Large Olives, ripe, canned Totals: PM Snack Apple and Green Tea Totals: Dinner Southwest Stuffed Chicken (see recipe) 5 Fl. Ounces Wine, red, Cabernet, Sauvignon Ounces Cashews Ounces Chicken breast, white meat Totals: Actual Totals for Day
20 1700 CALORIE PALEO MEAL PLAN DAY 20 Breakfast Coconut Flour Pancakes (see recipe) 1 Tablespoon Almond butter, raw Tablespoons Coconut flour Large Eggs, organic valley Totals: AM Snack Cucumber and Tomato Salad with Olives 1 Cup Cucumber, raw, slices Large Olives, ripe, canned /2 Cup Tomatoes, red, sliced Totals: Lunch Lettuce Wrap with Turkey 1/2 Cup Avocado, pureed Leaves Outer lettuce, cos or romain e, raw Ounce Walnuts, raw Ounces Turkey breast slices, nitrate free Totals: Totals: Dinner Faux Spaghetti and Meat Sauce with Kale and Olives 3 Ounces Beef, ground, 95% lean meat/5% fat, crumbles, pan-browned Kale, boiled, drained, no salt Tablespoon Olive oil, pure Large Olives, ripe Ounces Shirataki noodles /4 Cup Tomato sauce, no salt added Totals: Actual Totals for Day
21 DAY 21 Breakfast Puff Pancakes (see recipe) 1 Tablespoon Almond butter Cup Blueberries, raw Large Eggs, organic Totals: AM Snack Coconut Milk and Seeds 1 Tablespoon Hemp seeds Tablespoons Coconut milk, canned Ounce Chia seeds, ground Totals: Lunch Egg, Sausage and Yam 1 Link Chorizo, pork and beef Tablespoon Coconut oil Large Eggs, organic Cup Sauerkraut /2 Cup Yam, baked Totals: PM Snack Apple and Green Tea 1 Each Apple - medium with peel Dinner Beef Stew (see recipe) 3 Ounces Beef, chuck, arm pot roast, lean and fat, 1/2" trim, prime, braised Totals: Actual Totals for Day
1200 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm)
DAY 1 Breakfast Omelet with Peppers 1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 Large Eggs, Organic 18.00 0.00 15.00 210.00 1 Cup Peppers, chopped sweet, green, raw 1.28 6.91 0.25 29.80 1 Cup Peppers,
1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description
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