Paleo for Every Day

Daily Tip: Eat without distractions. Before you sit down to a meal, turn off the TV, tablets, and smartphones. Save books and magazines for another time. Enjoy and savor each bite to feel fully satisfied.

Day Three

Breakfast

Blueberry Power Breakfast Smoothie

Lunch

Leftover frittata from breakfast on Day 1 and a small green salad with 1 tablespoon each of Paleo-approved oil and vinegar

Dinner

Chicken Vesuvio with Sweet Potatoes

Dessert

Chocolate-Strawberry “Milk” Shake

Daily Tip: Don’t be afraid to use leftovers! Use leftover cooked meats in salads and soups or pair them with vegetables for a quick meal.

Day Four

Breakfast

Maple-Fennel Breakfast Sausage with Scrambled Eggs

Lunch

Pulled pork from dinner on Day 2 on a bed of greens

Dinner

Halibut Steaks with Salsa Verde

Dessert

Blueberry Macadamia Squares

Daily Tip: Drink plenty of water. Add a lime or lemon wedge, a few cucumber slices, or some fresh mint leaves to your water glass or bottle for a little flavor variety.

Day Five

Breakfast

Nutty Fruit Bars

Lunch

Waldorf Salad with Chicken, Apples, and Walnuts made with chicken leftover from dinner on Day 3

Dinner

Herbed Turkey Meatballs with Spaghetti Squash

Dessert

Chocolate Coconut Truffles

Daily Tip: Save and freeze the bones and carcasses from chicken and turkey recipes to make broths and soups.

Day Six

Breakfast

Poached Eggs with Spicy Tomato Sauce

Lunch

Chicken “Noodle” Soup using Chicken Broth

Dinner

Chard-Wrapped Arctic Char with Balsamic Glaze

Dessert

Coconut Date “Blondies”

Daily Tip: Slow down and enjoy your meals. If you eat too quickly, you may end up with a false sense of hunger once you’ve eaten your portioned-out meal.

Day Seven

Breakfast

Blueberry-Almond Paleo Pancakes

Lunch

Curried Egg Salad

Dinner

Standing Rib Roast with Mustard-Horseradish Sauce

Dessert

Quick and Easy Microwave Brownie

Daily Tip: Use an all-natural produce wash to clean fruits and vegetables as soon as you get home from the market or grocery store so they’re ready when you need them. Apples, cucumbers, and bell peppers in particular are often sprayed with waxes, even the organic versions.

WEEK ONE RECIPES

Breakfast

Lunch

Dinner

Dessert

WEEK ONE SHOPPING LIST

To prepare your meals for this week, stock your pantry for future weeks, and prepare the recipes in Chapter Eleven, purchase the following items:

Pantry Items

Note: This is a full list of Paleo-approved pantry, baking, and refrigerated items to have on hand for the next thirty days. Refer back to this complete list when reviewing shopping lists for weeks two, three, and four.

Agave nectar
Apple cider vinegar
Avocado oil
Baking powder
Baking soda
Broth, no salt added, vegetable and/or chicken
Cherries, dried, unsweetened
Cacao paste, raw
Cacao powder, raw
Cocoa powder, unsweetened
Coconut oil
Coconut water, unsweetened
Cranberries, cherries, or blueberries, dried, unsweetened
Dates, Medjool, pitted
Dijon mustard
Grape-seed oil
Honey, raw
Maca powder (optional)
Maple syrup, grade B, pure
Nori sheets
Olive oil, extra-virgin
Salsa, no sugar added
Sesame oil, toasted
Gluten-free soy sauce, such as tamari or Bragg Liquid Aminos
Sriracha sauce (optional)
Tomatoes, no salt added, whole or crushed, boxed
Tomato sauce, no sugar added, boxed
Vanilla bean, whole (optional)
Vanilla extract, pure
Vinegar, balsamic
Vinegar, red wine
Vinegar, sherry
Wasabi paste (optional)
Whey protein powder, grass-fed, vanilla

Pantry Items Stored in Refrigerator or Freezer

Almond butter, unsalted raw or roasted
Almond meal
Almonds, whole, unsalted raw
Cashews, unsalted raw
Chia seeds, whole
Coconut flakes, unsweetened
Flaxseed, ground
Hazelnuts, unsalted, roasted
Horseradish, prepared
Macadamia nuts, unsalted, lightly toasted
Pine nuts
Pistachios, unsalted roasted
Pumpkin seeds, unsalted, raw or roasted
Sesame seeds, toasted
Walnuts, whole, unsalted raw
Walnuts, chopped, unsalted toasted
Walnut oil

Spices

Ancho chili powder or cayenne pepper
Bay leaves
Black peppercorns
Cinnamon, ground
Cumin, ground
Curry powder
Fennel seeds
Nutmeg, ground or whole
Oregano, dried
Paprika, sweet or smoked
Red pepper flakes
Rosemary, dried
Sea salt
Thyme, dried

Produce

Apple, red (1)
Avocados (5)
Baby spinach (1 large bag)
Basil, fresh (1 bunch)
Bell pepper, green (1)
Bell pepper, red (1)
Bibb lettuce (2 heads) (optional)
Carrots (1 medium bag)
Celery (1 bunch)
Chives, fresh (1 bunch)
Chard, Swiss or rainbow (1 bunch)
Cilantro, fresh (1 bunch)
Collard greens (4 to 6 ounces)
Cucumbers (2)
Garlic (3 heads)
Ginger (1 medium piece)
Jalapeño or serrano peppers (4)
Kale (1 large bunch)
Lemons (6)
Lettuce, Boston, red leaf, or romaine (2 heads)
Limes (5)
Onions, green (1 bunch)
Onions, red (2)
Onions, yellow (5)
Oregano, fresh (1 bunch) (optional)
Parsley, fresh flat-leaf (1 bunch)
Rosemary, fresh (1 bunch) (optional)
Squash, spaghetti (1 large and 1 small)
Sweet potatoes (2 large)
Thyme, fresh (1 bunch)
Tomatillos (4)
Tomatoes (5 to 6)
Zucchini (1)

Protein

Arctic char (or salmon) (four 6-ounce fillets)
Bacon, applewood-smoked, nitrate-free (8-ounce package)
Beef rib roast (one 3-rib slab, about 6 pounds)
Chicken, whole fresh, quartered (one, 3½ pounds)
Chicken breast, skinless, boneless (1 pound)
Chicken, rotisserie, cooked (3 whole)
Eggs (34)
Eggs, hard-boiled (4)
Ground beef or bison (1 pound)
Ground pork or chicken (1 pound)
Ground turkey (1 pound)
Halibut steaks (four 6- to 8-ounce fillets)
Pork shoulder roast, boneless (2½ pounds)
Salmon, smoked, wild-caught (8 ounces)
Steak, flat iron, flank, or top sirloin (1½ pounds)

Dairy Alternatives

Almond milk, unsweetened
Coconut milk, unsweetened

Refrigerated/Frozen Foods

Blueberries, frozen (1 pound plus 3 cups)
Strawberries, frozen (2 cups)

PLAN-AHEAD PREPARATIONS

When you’re hungry, it’s good to know that there’s some prepared food waiting for you at home. Here are some suggestions for make-ahead foods that will also save you time making meals:

Hard-Boiled Eggs: If you’re following a Paleo lifestyle, you can never have too many hard-boiled eggs on hand. Keep peeled, hard-boiled eggs in the refrigerator for a quick snack or an easy lunch like egg salad.
Smoked Salmon Sushi Roll-Ups: Make these in the morning or night before for a quick lunch.
Guacamole: When making guacamole ahead of time, place a piece of plastic wrap directly on the surface of the guacamole to keep it from turning brown. Cover it well and store it in the refrigerator.
Nut butter: Make your own nut butter if unsalted, unprocessed versions are hard to find. This will come in handy for the Almond Butter Bites dessert.
Desserts: The Coconut Date “Blondies,” Almond Butter Cups, Chocolate Chip Cookies, and other desserts may be made ahead and stored in the refrigerator or freezer so you’ll have something on hand when you need a sweet treat.
Paleo Nut “Granola,” Nutty Fruit Bars, and Chia Seed Pudding: Make these recipes ahead to have on hand not only for breakfast but also for quick snacks.