Monday, June 3, 2013

A Week of Paleo Meal Planning



This is the exact email that I sent to my friends who volunteered to try eating paleo for a week to see if it would make a difference in the way they felt. Both of them loved the convenience of having a grocery list and each night already planned out for them. Turns out they enjoy eating this way, even thought it has it's challenges. I had a few people request that I post this so that they too could use it or let other people use it. I hope you find it helpful.
 * * * * *

This list is very basic and is not perfect but it will give anyone the general idea. This may be more food than you think you will eat but without grains you are probably going to be very hungry if you are going grain-free for the first time. Having things prepared ahead of time is my number one suggestion. If you have an overload of leftovers from one night, feel free to skip preparing dinner that next night, just always have backup food! Or feel free to throw leftovers in the freezer. You can reheat in a matter of minutes. I did not include any recipes with coconut or almond flour, as that complicates things and gets expensive. But if you feel you will continue with paleo I can definitely share some easy recipes with you that include those ingredients. Remember, it’s a lot of work but when you start to feel better it will be 110% worth it!

For breakfast:
Eat eggs (scrambled, fried, boiled, whatever) and fruit, or one of the days when you grill out throw on an extra steak and slice into small pieces. Put in a container and eat that with eggs in the morning to feel full for a longer period of time.

For Lunch:
It’s usually going to be leftovers from the night before. When you are putting away dinner, just make a separate container with a little protein and veggies so in the morning you just grab and go if you are not going to be home for lunch.

For cooking oils:
Coconut oil is preferrable. Also okay is butter (obviously not if you are doing 100% diary free).

For spices:
Just read the ingredients!!! You may think “salt” is just salt but read the ingredients on everything there is often more than you think! Also, anything with soy or rice by-products is not okay.


Grocery List:
*remember- you cannot eat too many veggies*

1 Head of large-leafed lettuce (romaine is fine, or get the kind with darker tips, your choice)
1 small bag or container of baby spinach
1 jar or can of almonds or other nuts (not peanuts)
1 container raisins or other dried fruit (read ingredients)
1 jar almond butter
1 jar coconut (or olive) oil
Bottle of red wine vinegar (or white)
2 Packages of chicken breasts (usually 2 or 3 breasts per package)
2 Pounds ground beef (80/20 or higher)
2 steaks (your choice of cut)
1 bag frozen shrimp
2 whole onions
1 head cauliflower
1 bag mixed bell peppers
1 spaghetti squash
2 or 3 zucchinis
1 bunch asparagus
2 tomatoes
4 or 5 bananas

1 bag frozen peas and carrots

1 lime
apples/oranges/mangoes (your choice of fruit)
local honey

spices:
cumin
chili powder (read the ingredients!)
Italian seasoning (read ingredients)
garlic powder
pepper
Pink sea salt or Celtic Sea Salt

Mustard, optional (try to get one with no “natural flavors” added - I like Nathan’s but I can only find it at Fresh Market)

* * * * * * *




Monday

Breakfast: Eggs/meat/fruit*

Lunch: Salad with nuts/seeds of choice, dressing is oil and red wine vinegar
Grilled chicken breast (the night before put in a bag with about 1/4 cup of white vinegar and some Italian seasonings or whatever spices you have. Marinate for a few hours, then throw on grill and slice up.)
A piece of fruit pre-sliced (like an orange or mango, etc)

Snack: Handful of almonds or cashews

Dinner:
Easy Crock-Pot Fajitas
4 chicken breasts ~ or 1 large turkey breast/ a few turkey tenderloins
1 onion, sliced
1 green pepper, sliced
1 red pepper, sliced
1 yellow pepper, sliced
1 lime, squeezed.
2 Tbsp. cumin
2 Tbsp. chili powder (read the label/call the company)
1 cup water

Throw everything into a crock-pot, veggies first. Turn on low heat for at least 8 hrs. Shred meat and dunk in juices. Serve.

*I suggest using taco toppings like hot sauce, cheese, lettuce, tomatoes, etc. You could easily turn this into a burrito, even using lettuce wraps.




Tuesday

Breakfast: Eggs/meat/fruit*

Lunch: Leftover fajitas

Snack: Nuts or dried fruit

Dinner:
Tacos
2 Lbs ground beef (80/20 or less fat)
1 Tbsp chili powder
1 Tbsp garlic powder
1/2 onion sliced

Big leafy lettuce for wrapping (optional), peppers, tomatoes, hot sauce (either Lousiana or Frank’s Red brand), etc.

Dessert:
Frozen bananas (3)
A dash of cinnamon, salt, and a handful of your favorite nuts
Blend on high until smooth


Wednesday

Breakfast: Eggs/meat/fruit*

Lunch: Leftover tacos

Dinner:
Spicy Shrimp on Spaghetti Squash
For the Shrimp:

Saute 3 fresh garlic cloves in about 2 Tablespoons of olive oil. Add the following spices to the oil:
1 teaspoon cayenne pepper
1 teaspoon black pepper
1/2 Tablespoon Italian Seasoning
1/2 teaspoon salt
Mix around the seasonings with a spatula and then add about 15-20 shrimp. I used pre-cooked, thawed shrimp, but you can use raw- -just cook until pink and they start to curl up. Be sure to coat the shrimps with the oil/seasonings, simmer until heated or cooked thoroughly.

For the Spaghetti Squash:
Halve one spaghetti squash and place open side down in a baking pan. Depending on how large the squash, cook until fork tender, about 30 minutes on 400 degrees.
Use a fork, take out all of the seeds, and then scrape the walls of the squash until all of the little strands of "pasta" come out. Add a bit o' butter, some white pepper, and salt.

To finish, take a bed of spaghetti squash, top with a few shrimp, and grate some fresh Parmesan or Reggiano cheese on top. Enjoy!


Thursday

Breakfast: Eggs/meat/fruit*

Lunch: Leftover shrimp and spaghetti squash

Snack: Nuts or dried fruit

Dinner:
Chinese Fried “Rice”
2 Tbsp butter
1/2 chopped onion
1 large head of cauliflower, riced
1/2 bag frozen peas and carrots
2 Tbsp Trader Joe's 21 seasoning salute*
2 Tbsp sesame seed oil or olive oil
2 cooked grilled chicken breasts or pork chops, cubed (optional)

lots of salt to taste

Melt the butter or oil in a large pan over medium heat and add onions. When onions are translucent add the riced cauliflower, peas and carrots, seasoning, and sesame seed oil.  Stir to distribute the oil evenly then cover pan and leave on medium heat for 10 to 12 minutes. Stir occasionally to ensure the vegetables don't burn. Once the cauliflower is cooked through and not crunchy it is finished. Turn off heat and add cubed chicken or pork if you desire.

*If you are following SCD and don't feel comfortable using Trader Joe's 21 seasoning salute because you are unsure if all of the ingredients are legal then make a spice mix of your own using whatever you have on hand- garlic powder, black and white pepper, dried onion, parsley, basil, etc.

Friday

Breakfast: Eggs/meat/fruit*

Lunch: Leftover fried cauli-rice

Snack: Nuts or dried fruit

Dinner:
Steak & Veggies

Get a couple of your favorite cuts of steak. Minimally season with salt, pepper, and maybe some cumin. Throw them on the grill.
Take some zucchini or squash and asparagus and lightly coat in olive or coconut oil. Sprinkle some salt and pepper on them and grill too.

Dessert: Almond butter, honey (by the spoonful)

2 comments:

  1. Jadah's blog and recipe's have made me even more studly and buff.

    ReplyDelete