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January 28, 2011

New to Paleo? Try this 2 week meal plan!


“It can be hard to always come up with original meal ideas or not to slip off the Paleo wagon from time to time from lack of options or a pantry that still contains some not so good food choices.

I believe in making easy for people not only to understand what foods are healthy and what foods are not and why, but also to grasp what it entails to be eating Paleo on a day to day, consistent basis.

The best way to represent a typical paleo eating plan is to give out a sample of a week or two worth of food.

Remember that you can skip a meal whenever you feel like it and the paleo diet is really not about eating three square meals per day, quite the contrary. If you decide to fast for a day, that’s perfectly fine as well, but I’ve included three meals and a snack every day just to give you enough options to play around with it.

Where applicable, I’ve included a link for the recipe as well. To be perfectly honest, a meal plan like that can easily be stretched to four or even five weeks, because there will be leftovers to about every dinner as well as some of the lunches that you can use whenever you want during the rest of the week or freeze for a later time. This will also save you from having to prepare food for every single meal. Some of the meals require quite a bit of preparation time, but most can be prepared a day in advance to make it easier. Some, like soups, stews and roasts, take time to cook, but not much active preparation time.

14 days Paleo Diet meal plan

Week 1

Breakfast Lunch Dinner Snack
Monday Bowl of berries /w coconut milk Salad /w roasted chicken, cherry tomatoes & olive oil / lemon juice vinaigrette Paleo Spaghetti Macadamia nuts
Tuesday Leftover paleo spaghetti Chicken & veggie soup /w liver pâté Beef goulash Beef jerky
Wednesday Onion and spinach omelet /w leftover liver pâté Tuna salad wrapped in lettuce /w almonds Beef bourguignonDessert: Coconut ice cream Hard boiled eggs
Thursday Bacon & eggs /w piece of fruit Zucchini and sweet potato frittata Grilled trout /w butternut squash soup Pork Rinds
Friday Coconut milk smoothie Citrus beef salad stir-fry Citrus roast chicken /w sweet potato fries Bowl of berries /w almonds
Saturday Cold Leftover roast chicken /w mayo Lemon & garlic scallopsDessert: Coconut ice cream Bone marrow /w Waldorf saladDessert: Baked apples Dark chocolate covered bacon
Sunday Tomato and egg stir-fry Bacon, grape & broccoli salad Butter chicken Raw veggies /w guacamole

Week 2

Breakfast Lunch Dinner Snack
Monday Paleo cereal: Mixed nuts & berries /w coconut milk Egg salad rolled in lettuce Roast beef /w roasted veggies Plantain chips /w Baba Ghanoush
Tuesday Cold leftover roast beef slices /w pesto Beef & cabbage stew Dijon mustard pork tenderloin /w coleslaw Coconut ice cream
Wednesday Pork sausages /w grapefruit Ground beef stuffed bell peppers Duck confit /w carrot confit Can of salmon /w olive oil & lemon juice
Thursday Sunny side up eggs /w salsa Coconut curry stir-fry Paleo Shepperd’s pie (mashed parsnip or cauliflower instead of potatoes) Smoked salmon
Friday Fried ground beef & carrots /w salsa Bacon, hard boiled eggs and tomato salad /w mayo Polish stew Spicy pumpkin seeds
Saturday Ham and asparagus omelet Mussels in white wine & garlic sauce Olive, garlic & lemon chickenDessert: Pears poached in red wine Celery sticks /w liver pâté
Sunday Beef liver /w  steamed broccoli and salsa verde Fried pork chops /w sautéed spinach Pumpkin Chili Olives & sauerkraut

The Paleo food pie

For general day to day meal construction, here is a pie chart representing ratios (by volume of food) you should strive for. Of course, this can be tweaked to your particular needs and preferences, but it can give you an idea of where you stand, especially if you don’t feel as good as in the beginning and wonder why. Often it’s just a matter of a food group like nuts and seeds or fruits slowly creeping up and replacing healthier meat, fish or vegetable choices. There is about as many ways to eat a paleo diet that there is people though so feel free to more or less of everything, especially if you’re experienced enough to know your needs and to listen to your body.”

Paleo food pie

Source: Paleo Diet Lifestyle

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