Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad.

Transcription

1 Breakfast Lunch Dinner Snack Paleo Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Almond Blueberry Parfait Turkey Roll Ups Thai Stir Fry Beef Jerky Frittata Thai Stir Fry Apple Chicken Salad Hard Boiled Egg Frittata Apple Chicken Salad Turkey Zucchini Pasta Blueberrie s Kale Smoothie Turkey Zucchini Pasta Red Pepper and Coconut Soup Almonds Pancakes Red Pepper and Coconut Soup Cabbage Cups Hard Boiled Egg Fruit Salad Cabbage Cups Stuffed Mushroom s Beef Jerky Fruit Salad Prosciutto Wrapped Melon Stuffed Mushroom s Almonds

2 Produce 5 cup Blueberries 1 cup Pomegranate Seeds 1 small cantaloupe 1 green apple 1 Lemon 1 cup Kale 1 head of Green Cabbage 4 cup Mixed Greens 3 Red bell pepper 2 Tomato 4 bunch Asparagus 3 Carrot 4 Onion 2 cup mushrooms 5 Zucchini 1/2 cup Pea Pod 15 fresh basil leaves Miscellaneous Pumpkin seeds Almond butter Almond milk Coconut milk Protein powder Baking powder Coconut flakes 1 cup Vegetable Broth Beef Jerky Almonds Shopping List Meat 10 Eggs Turkey deli meat 1 cup grilled chicken 16 oz. Turkey 5 pieces of prosciutto Sea Salt Black Pepper Dried Thyme Paprika Cumin Coconut Oil Extra Virgin Olive Oil Spices/Condiments

3 Almond Blueberry Parfait Day 1 Ingredients 2 cups blueberries 1 cup sprouted pumpkin seeds 1/2 cup almond butter Instructions 1. Pour 1/2 of the pumpkin seeds into a tall glass 2. Top pumpkin seeds with 1/2 of the blueberries 3. Layer almond butter over blueberries 4. Pour in remaining pumpkin seeds 5. Top with remaining blueberries

4 Turkey Roll Ups Ingredients 8 asparagus spears 1/2 red bell pepper 6 pieces turkey deli meat Instructions 1. Sauté asparagus in a pan on medium heat for 5 minutes 2. Slice bell pepper into 1/2 inch long segments 3. Add one sautéed asparagus and one bell pepper to the left side of your turkey deli meat and roll to the right 4. Dice remaining asparagus and bell pepper 5. Plate roll ups and sprinkle additional diced veggies over the top

5 Thai Stir Fry (Makes enough for Day 1 and Day 2) Ingredients 1/2 cup coconut milk 1/2 cup almond butter 10 spears of asparagus sliced 2 carrot thinly sliced 1/2 small onion thinly sliced 1 bell pepper roughly diced 1 cup mushrooms sliced Instructions 1. Add onion to a skillet on medium heat, cook for 3 minutes 2. Add in thinly sliced carrot, asparagus, and mushroom, cook for an additional 3 minutes 3. Add red pepper and cook for an additional 3 minutes 4. Combine coconut milk, almond butter, and salt to a small bottle 5. Cap and shake bottle until well combined 6. Top veggies with almond coconut sauce

6 Day 2 Pomegranate Frittata (makes enough for Day 2 and Day 3) Ingredients 6 eggs 1/2 cup water 8 spears of sautéed asparagus 1/2 cup pomegranate seeds 4-8 fresh basil leaves Instructions 1. Preheat oven to broil 2. Whisk eggs and water together in a small bowl for 2 minutes 3. Heat skillet to medium, coat bottom of the pan with your choice of cooking oil 4. Pour egg mixture into pan 5. Gently and slowly swirl egg mixture around pan so the entire bottom is coated with egg 6. Slowly scrape one side of the egg mixture towards the center of the pan allowing raw egg mixture to cover hot pan, continue on all sides for 5 minutes 7. Place pomegranate seeds, basil, and sautéed asparagus onto the top of the frittata 8. Place into broiling oven for 8 minutes or until top is opaque

7 Apple Chicken Salad (makes enough for Day 2 and Day 3) Ingredients 1 green apple diced 1 cup onion diced 1 cup grilled chicken diced 2 teaspoon coconut oil 1 teaspoon dried thyme Salt to taste 4 cups of mixed greens Instructions 1. Add coconut oil to a skillet on medium heat 2. Add in onions and apples to skillet, cook for 10 minutes, stirring occasionally 3. Add in chicken, thyme, and salt 4. Stir all ingredients until combined 5. Plate on a bed of mixed greens

8 Day 3 Turkey Zucchini Pasta (Makes enough for Day 3 and Day 4) Ingredients 8 oz. Turkey 2 zucchini 1/2 cup pomegranate seeds 2 tablespoon lemon juice 10 basil leaves Salt to taste Instructions 1. Spiral zucchini to make noodles 2. Cook ground turkey for 8 minutes until cooked through 3. Add cooked turkey to a medium bowl 4. Add pomegranate seeds, salt, lemon juice, and chopped basil 5. Plated turkey mixture on top of zucchini noodles

9 Kale Smoothie Day 4 Ingredients 1 1/2 cups blueberries 1 cup kale 1/2 cup almond milk 1/2 cup almond butter Instructions 1. Add all ingredients to a blender and blend until smooth (5 minutes)

10 Red Pepper and Coconut Soup (makes enough for Day 4 and Day 5) Ingredients 2 red pepper 2 large tomato 1 small onion 1 cup coconut milk 1 cup vegetable broth Punch if salt to taste Basil and coconut flakes to garnish Instructions 1. Preheat oven to Place red pepper, tomato, and onion on a wax paper lined cookie sheet 3. Bake veggies on cookie sheet for 10 minutes 4. Add baked veggies, coconut milk, veggie broth, and salt to a blender 5. Blend everything for 2 minutes or until smooth 6. Pour into bowl and top with coconut basil garnish

11 Pancakes Day 5 Ingredients 4 scoops protein powder 4 eggs 1 teaspoon baking powder 1 cup blueberries 1/2 cup coconut flakes Instructions 1. Add eggs, protein powder, and baking powder to a medium bowl and mix till well incorporated 2. Heat skillet to medium and add enough coconut oil to thinly cost pan 3. Pour 1/4 of batter into heated skillet 4. Add 4/5 blueberries and a sprinkle of coconut to uncooked top of pancake 5. Cook pancake for two minutes and flip, cook for for an additional 2 minutes 6. Garnish with additional blueberries and coconut flakes

12 Cabbage Cups (makes enough for Day 5 and Day 6) Ingredients 2 zucchini 20 stalks of asparagus 1 head of green cabbage 2 tablespoon olive oil 2 cup ground turkey 1 teaspoon paprika Pinch of salt Pinch of pepper Instructions 1. Quarter zucchini and cut into 1 inch pieces 2. Cut asparagus into two inch pieces 3. Add olive oil to satue pan on medium heat 4. Add veggies to satue pan, satue on medium heat for 12 minutes 5. Add in cooked ground turkey 6. Add paprika, salt, and pepper 7. Cut half cabbage in half so you have two quarter wedges of cabbage 8. Separate the cabbage so you have 4-6 cups 9. Serve stir fry mixture in cabbage cups

13 Day 6 Fruit Salad (Makes enough for Day 6 and Day 7) Ingredients 1/2 of a small cantaloupe 2 green apple 2 tablespoon almond butter 1/2 cup coconut flakes 2 tablespoon lemon juice Instructions 1. Dice fruit and add to medium bowl 2. Pour lemon juice over fruit and stir until incorporated 3. Drizzle almond butter over fruit 4. Top with coconut flakes

14 Stuffed Mushrooms (makes enough for Day 6 and Day 7) Ingredients 10 whole mushrooms equal in size 2 tablespoon coconut oil 1/2 cup onion 1/2 cup mushroom innards 1/2 cup carrots 1/2 cup pea pods 1 teaspoon cumin Pinch salt and pepper to taste Instructions 1. Preheat oven to Core meat from mushrooms and set innards aside 3. Add mushroom innards and remainder of ingredients to a food processor, pulse on high for one minute (until minced) 4. Fill cored mushrooms with minced veggie mixture 5. Coat small baking dish with coconut oil 6. Set stuffed mushrooms filling side up into greased baking dish 7. Cook in 450 oven for 10 minutes 8. Remove from oven and plate

15 Prosciutto Wrapped Cantaloupe Day 7 Ingredients 1/2 small ripe cantaloupe 5 pieces of prosciutto 4-7 leaves of fresh basil Instructions 1. Deseed and slice cantaloupe into 4 segments 2. Cut the rind off of the cantaloupe segments, cut rindless segments in half 3. Wrap prosciutto around cantaloupe segments 4. Chiffonade basil and sprinkle over wrapped cantaloupe