CHAPTER FOUR
Week Two
WEEK TWO MEAL PLAN
Day One
Breakfast
Lunch
Salad made with leftover standing rib roast from dinner on Week One, Day 7, cherry tomatoes, and greens tossed with 1 tablespoon oil, 2 tablespoons horseradish sauce, and 2 teaspoons vinegar whisked together
Dinner
Tri-Colored Eggplant “Lasagna” with Sausage
Dessert
Daily Tip: Some vegetables, like bell peppers, cucumbers, and carrots, are best when cut just before using.
Day Two
Breakfast
Maple-Fennel Breakfast Sausage with Scrambled Eggs
Lunch
Bunless Burgers with Sweet Potato Fries
Dinner
Stir-Fried Pork with Broccoli and Red Pepper
Dessert
Daily Tip: Never refrigerate tomatoes, as they will become mealy. Store them in a bowl at room temperature.
Day Three
Breakfast
Chorizo and Sweet Potato “Hash”
Lunch
Chicken, Kale, and Leek Soup using low-sodium broth or homemade Chicken Broth
Dinner
Argentinean Skirt Steak with Chimichurri
Dessert
Daily Tip: Listen to your body, not your mind, for what you crave. Then feed it appropriately with the wide range of healthful foods available to you. After a while, you’ll find your body wanting vegetables and other healthful Paleo foods.
Day Four
Breakfast
Veggie Eggy Muffins with Caramelized Onions
Lunch
Steak Salad with Pumpkin Seeds and Creamy Cilantro-Lime Vinaigrette, using leftover skirt steak from dinner on Day 3
Dinner
Chard-Wrapped Arctic Char with Balsamic Glaze
Dessert
Daily Tip: Eat a rainbow of nutrients. Load up on red, orange, yellow, green, blue, and purple vegetables to ensure you get your fill of antioxidants.
Day Five
Breakfast
Lunch
Grilled Chicken “Caesar” Salad
Dinner
Asparagus Leek “Risotto” with Scallops
Dessert
Daily Tip: Select produce carefully. Make sure the vegetables are brightly colored and perky, not brown or limp. If something doesn’t look or smell fresh, skip it and shop elsewhere.
Day Six
Breakfast
Lunch
Roasted Butternut Squash and Pulled Chicken Soup (or chicken from lunch on Day 5)
Dinner
Dessert
Daily Tip: If you find nut butters made with raw nuts difficult to digest, soak and dry the nuts first. Soak almonds for eight hours, walnuts for four hours, and cashews for two hours. Allow the nuts to dry thoroughly before using, or use a dehydrator to speed up the process.
Day Seven
Breakfast
Chicken, Mushroom, Spinach, and Sage Omelet with Toasted Walnuts
Lunch
Leftover Veggie Eggy Muffins from breakfast on Day 4 with vegetables or a green salad
Dinner
Spicy Italian Fish Stew with Fennel
Dessert
Daily Tip: Headaches and fatigue may be symptoms of dehydration. Instead of reaching for an aspirin or other medication, drink a couple glasses of water.
WEEK TWO RECIPES
Breakfast
- Strawberry Shortcake Smoothie
- Maple-Fennel Breakfast Sausage with Scrambled Eggs
- Chorizo and Sweet Potato “Hash”
- Veggie Eggy Muffins with Caramelized Onions
- Paleo Nut “Granola”
- Nutty Fruit Bars
- Chicken, Mushroom, Spinach, and Sage Omelet with Toasted Walnuts
Lunch
- Bunless Burgers with Sweet Potato Fries
- Chicken, Kale, and Leek Soup
- Steak Salad with Pumpkin Seeds and Creamy Cilantro-Lime Vinaigrette
- Grilled Chicken “Caesar” Salad
- Roasted Butternut Squash and Pulled Chicken Soup
Dinner
- Tri-Colored Eggplant “Lasagna” with Sausage
- Stir-Fried Pork with Broccoli and Red Pepper
- Argentinean Skirt Steak with Chimichurri
- Chard-Wrapped Arctic Char with Balsamic Glaze
- Asparagus Leek “Risotto” with Scallops
- Texas-Style Beef Chili
- Spicy Italian Fish Stew with Fennel
Dessert
- Almond Butter Cups
- Chocolate Chip Cookies
- Chocolate-Cherry Bark
- Coconut Vanilla Ice Cream
- Chocolate Coconut Truffles
- Horchata Ice Pops
- Pumpkin Custard
WEEK TWO SHOPPING LIST
To prepare your meals for this week, purchase the following items in the quantities indicated:
Pantry Items
- Any missing pantry items and spices from Week One
- Almonds, unsalted, toasted (optional)
- Anchovies (optional)
- Chocolate, unsweetened
- Chocolate, unsweetened, dark
- Pumpkin puree (not pumpkin pie filling)
Produce
- Asparagus (1 small bunch)
- Avocados (3 to 4)
- Baby carrots (1 small bag)
- Baby spinach (1 bag)
- Basil, fresh (1 bunch)
- Bell peppers, green (2 to 3)
- Bell peppers, red (4 to 5)
- Bell peppers, yellow (2 to 3)
- Broccoli florets (1 bunch)
- Cauliflower (1 head)
- Chard, Swiss or rainbow (1 bunch)
- Cilantro, fresh (1 bunch)
- Cucumber (1)
- Eggplants (2 large)
- Fennel (1 bulb with fronds)
- Garlic (2 heads)
- Greens, mixed (1 bag)
- Jalapeño or serrano peppers (2 to 3)
- Kale (1 bunch)
- Leeks (2)
- Lemon (1)
- Lettuce, Bibb (1 head)
- Lettuce, romaine (1 head)
- Lime (1)
- Mushrooms, cremini or button (2 cups)
- Onion, red (1)
- Onions, green (2)
- Onions, yellow (4)
- Parsley, fresh, flat-leaf (1 bunch)
- Sage, fresh (8 leaves)
- Squash, butternut (1 medium to large)
- Sweet potatoes (4)
- Thyme, fresh (1 bunch) (optional)
- Tomatoes (2)
- Tomatoes, cherry (1 pint)
- Zucchini (2)
Protein
- Arctic char (four 6-ounce fillets)
- Chicken breast, boneless, skinless (four 4- to 6-ounce pieces)
- Chorizo (1 pound)
- Eggs (30)
- Ground beef chuck or bison (2 pounds)
- Ground pork or chicken (2 pounds)
- Italian sausage (1 pound)
- Pork tenderloin (1 pound)
- Scallops (1½ pound)
- Steak, skirt or flat iron (2½ to 3 pounds)
- Tilapia or other whitefish fillets (1 pound)
Dairy Alternatives
- Almond milk, unsweetened
- Coconut milk, unsweetened
Refrigerated/Frozen Foods
- Strawberries, frozen (2½ 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 Paleo “Cheesecake,” Chocolate-Cherry Bark, and Coconut Vanilla Ice Cream 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.
