1500 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm)
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- Clementine Sharp
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1 DAY 1 Breakfast Omelet with Peppers 1 Tablespoon Coconut oil Large Eggs, Organic Cup Peppers, chopped sweet, green, raw Cup Peppers, chopped, sweet, red, raw Totals: AM Snack Almond Butter 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 /2 Tablespoon Olive oil - pure Cup Spinach, raw Small Tomato - sm. sliced Teaspoons Vinegar, balsamic Totals: Actual Totals for Day # 1:
2 DAY 2 Breakfast Sausage, Nuts and Apple 1 Each Apple - medium with peel Ounces Cashews - raw Medium Sausage Totals: AM Snack Hard Boiled Egg 1 Each Egg whole with yolk Totals: Lunch Salad with Chicken and Dressing 1/2 Cup, sliced Avocados, Medium Carrots, baby, raw Ounces Chicken Breast / White Meat Tablespoon Olive Oil, Extra Virgin Cups Spinach, raw Small Tomato - sm. with peel, 2.5" dia Teaspoons Vinegar, balsamic Totals: Dinner Turkey Meatballs (see recipe) with Spaghetti Squash 1/2 Cup Zucchini, mashed, baked Cup Squash, spaghetti, baked, no salt /3 Cup Tomato sauce, no salt added Each Turkey Meatballs (Stuffed Turkey recipe) Totals: Actual Total for Day
3 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 1/2 Ounce Cashews - raw Cup Watermelon, diced Totals: Lunch Fish, Asparagus and Nuts 8 Spears Asparagus, (see recipe Garlicky Asparagus) Ounces Halibut - broiled Ounce Nuts, walnuts, raw Totals: Dinner Turkey Burger with Grilled Mushrooms and Side Spinach 1 Cup Mushrooms, sliced, portabella, grilled Tablespoon Olive Oil, Extra Virgin 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 Fish, salmon, smoked, (lox), regular Tablespoon Chopped onions, spring or scallions Cups Spinach - steamed Totals: AM Snack Apple 1 Each Apple - medium with peel Totals: Lunch Chicken, Avocado, Coleslaw and Seeds 1/2 Cup Avocado - pureed Ounces Chicken Breast / White Meat Cup Coleslaw, home-prepared Ounce Seeds, pumpkin raw 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 DAY 5 Breakfast Green Smoothie 1 Each Apple - medium with peel Teaspoon Ginger root, raw Tablespoons Hemp Seeds Cup Chopped kale, raw Cup Unsweetened Almond Milk Totals: AM Snack Hard Boiled Egg and Walnuts 1 Large Egg, Organic hard boiled Ounces Nuts, 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 1 Tablespoon Olive Oil, Extra Virgin Ounces Shrimp - boiled or steamed Cup Spinach - boiled, drained Cup Squash, spaghetti, 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 Cup Spinach, raw Cup, sliced Strawberry halves, 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 /3 Tablespoon Olive oil - pure Ounces Salmon - broiled Totals: Dinner Fish and Zucchini 1 Cup Green beans, steamed Ounces Halibut - broiled Tablespoon Olive Oil, Extra Virgin Large Olives, ripe Cup, sliced Zucchini, baked Totals: Actual Totals for Day
7 DAY 7 Breakfast Bacon, Eggs and Berries 1 Cup Blueberries, raw Large Eggs, Organic Slices Pork, cured, bacon Totals: AM Snack Apple Topped with Peanut Butter 1 Each Apple - medium with peel /2 Tablespoon Peanut Butter, natural Totals: Lunch Veggie Burger in Pita 1/4 Cup Avocados, sliced, raw, all varieties /2 Pita, large (6-1/2" dia.) spelt /3 Tablespoon Garlic powder /2 Cup Mushroom pieces, raw /2 Tablespoon Olive oil - pure Tablespoons Onion - chopped Patty Veggie burgers Totals: Dinner Steak and Cauliflower (see recipe) 1 Serving (3 oz) Beef, bottom sirloin, tri-tip steak lean and fat, 0" trim Cups Cauliflower, steamed Cup Chopped kale, steamed Tablespoon Olive Oil, Extra Virgin Totals: Actual Totals for Day
8 DAY 8 Breakfast Blueberry Smoothie 1 Cup Blueberries, raw Cup Chopped kale, raw /2 Ounce Nuts, walnuts, raw Ounces Seeds, 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 1 Serving (3 oz) 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 Cooked pork, cured, bacon, nitrate free Slices Tomato, sliced, organic Totals: AM Snack Avocado and Peppers 1/2 Cup Avocado - pureed with lemon Each Pepper/Red or Green Totals: Lunch Salmon Patties with Salad (see recipe) 1 Cup Cucumber - raw, slices Ounces Fish, organic salmon canned, wild, cooked Tablespoon Olive Oil, Extra Virgin Large Salad - garden with tomato and onion Teaspoon Vinegar, balsamic Totals: Dinner Stuffed Meatballs with Spaghetti Squash and Tomato Sauce (see recipe) 1/2 Cup Chopped broccoli, steamed Cup Squash, spaghetti, 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 Nuts, 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 Totals: Dinner Steak, Broccoli and Seeds 1 Serving (3 oz) Beef, short loin, porterhouse steak, lean and fat, 0" trim Cup Broccoli, steamed Tablespoon Butter, no salt Tablespoon Seeds, 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 Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond Butter, raw Each Apple - medium with peel Totals: Lunch Butternut Squash and Fish 1 Cup Chopped broccoli, steamed Tablespoon Coconut oil Ounces Halibut - broiled Cup Squash,, butternut, mashed, baked, no salt Totals: Dinner Shrimp and Salad 1 Tablespoon Coconut oil /2 Tablespoon Olive Oil, Extra Virgin Large Salad - garden with tomato and onion 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 Seeds, 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 4 Ounces Beef, Organic Flank, separable lean only, trimmed, choice /2 Cup, sliced Carrots, raw Cup Cucumber - raw, slices Tablespoon Olive Oil, Extra Virgin Large Salad - garden with tomato and onion Totals: Dinner Sausage and Stir-fry Veggies 1 Tablespoon Olive Oil, Extra Virgin 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 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 Large Eggs, whole, hard boiled Totals: Lunch Sausage with Squash and Tomato Sauce 1 Tablespoon Olive oil - pure Links Pork Sausage, Fresh, Cooked Cup Zucchini, sliced, baked Cup Squash, spaghetti, baked, no salt /2 Cup Tomato sauce, no salt added Totals: Dinner Steak and Veggies 8 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 Totals: Lunch Tuna Salad 2 Each Celery - raw stalk trimmed Tablespoons Mayonnaise - low fat Tablespoon Onion - chopped Large Salad - garden with tomato and onion /2 Ounce Seeds, pumpkin raw Cup Tuna Solid White -Water reg. can 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 Squash, spaghetti, baked, no salt /2 Cup Tomato sauce, no salt added Totals: Evening Snack Herbal Tea 1 Cup Tea, herb, chamomile, brewed 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 Olive Oil, Extra Virgin Tablespoon Onion - chopped Cup Zucchini, stir fried Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond Butter, raw Each Apple - medium with peel Totals: Lunch Salmon, Veggies and Nuts 1/2 Ounce Almonds, raw Cup Chopped broccoli, steamed Ounces Salmon - broiled Totals: Dinner Turkey Meatballs and Veggies 1 Cup Chopped kale, steamed /2 Cup Mushrooms pieces, stir fried Tablespoon Olive Oil, Extra Virgin /2 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 Seeds, chia seeds, ground /2 Ounce Seeds, pumpkin raw Cup Strawberry halves, raw Totals: AM Snack Hard Boiled Eggs and Peppers 2 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 Tablespoon Salsa - medium, no sugar added Cup, cubes Squash, butternut, baked, no salt Totals: Dinner Hamburger and Portobello Mushrooms with Asparagus 8 Spears (1/2" base) Asparagus, baked Patty Beef, ground, 90% lean meat patty, broiled Whole Mushroom, portabella, grilled Teaspoon or 1 packet Mustard, prepared, yellow Tablespoon Olive oil - pure Tablespoon Onion - chopped Large Salad - garden with tomato and onion 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 Nuts, walnuts, raw /4 Cup, diced Pineapple, raw, /4 Cup Raspberries, raw /4 Cup, halves Strawberry halves, raw Totals: AM Snack Avocado and Celery 1/2 Cup Avocado - pureed Each Celery - raw stalk, trimmed Totals: Lunch Southwest Stuffed Chicken and Mushrooms (see recipe) 6 Ounces Chicken breast, white meat Tablespoons Coconut oil Clove Garlic, raw /2 Cup, sliced Mushrooms, white, stir-fried Nuts Nuts, hazelnuts, raw Totals: Dinner Sushi/Sashimi with Seaweed Salad 1 Cup Chopped broccoli, steamed Cup Miso Soup Each Salmon Sashimi Tablespoons Seaweed, agar, raw Tablespoons Seaweed, kelp, raw Tablespoons Seaweed, wakame, raw Tablespoons Seeds, sesame seeds, whole, raw Each Tuna sashimi Tablespoon Vinegar, apple cider Totals: Actual Totals for Day
18 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 Nuts, walnuts, raw Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond Butter, raw Each Apple - medium with peel 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 /2 Cup Chopped broccoli, steamed Tablespoon Coconut oil 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 Links Pork and beef sausage, fresh, cooked /2 Cup, cubes 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 Cooked pork, cured, 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 (1/2" base)asparagus, baked /4 Cup Cascadian Farms Organic Thai-Style Stir Fry Blend Vegetables Tablespoon Coconut oil Ounces Fish, trout, rainbow, wild, cooked Totals: Dinner Southwest Stuffed Chicken (see recipe) 1 Ounces Cashews Ounces Chicken Breast / White Meat Totals: Actual Totals for Day
20 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 Tablespoon Olive Oil, Extra Virgin 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 romaine, raw /2 Ounce 14 halves, walnuts, raw Ounces Turkey Breast slices, nitrate free Totals: Dinner Faux Spaghetti and Meat Sauce with Kale and Olives 1 Serving (3 oz)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 /2 Cup Blueberries, raw Large Eggs, Organic Totals: AM Snack Coconut Milk and Seeds 1 Tablespoon Hemp Seeds Tablespoons Nuts, coconut milk, canned Ounce Seeds, chia seeds, ground Totals: Lunch Egg, Sausage and Yam 1 Link (4" long) Chorizo, pork and beef /2 Tablespoon Coconut oil Large Eggs, Organic /2 Cup, cubes Yam, baked Totals: 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
DAY 1 Breakfast Green Shake 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 2 Scoops Powder 24.00 8.00 3.00 150.00 1 Cup Spinach, raw 0.86 1.09 0.12 6.90 1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00
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