Paleo for Every Day

Daily Tip: Ditch the plastic bags from the grocery stores and use reusable mesh or other special produce bags to let produce breathe and maintain freshness.

Day Three

Breakfast

Paleo Nut “Granola” with 1 or 2 hard-boiled eggs

Lunch

Tuna Salad–Stuffed Tomatoes

Dinner

Lamb Kebabs with Parsley-Mint Sauce

Dessert

Chocolate-Cherry Bark

Daily Tip: Prevent nuts from going rancid by storing them in the refrigerator or freezer in airtight plastic bags. Nut oils also last longer when stored in the refrigerator.

Day Four

Breakfast

Blueberry Power Breakfast Smoothie

Lunch

Fried Cauliflower “Rice” with Shrimp

Dinner

Lemon-Poached Salmon with Roasted Balsamic-Glazed Kale and Cherry Tomatoes

Dessert

Very Berry Granita

Daily Tip: Massages can be great for sore muscles. Always stretch after exercising and soak in an Epsom salt bath for additional detoxing and muscle relaxation.

Day Five

Breakfast

Nutty Fruit Bar with 1 or 2 hard-boiled eggs

Lunch

Salmon Burgers with Carrot-Cabbage Slaw

Dinner

Tri-Colored Eggplant “Lasagna” with Sausage and a small green salad

Dessert

Chocolate Coconut Truffles

Daily Tip: If your schedule permits, try to exercise first thing in the morning. Even just fifteen minutes of activity will invigorate you, and the residual effects will boost your metabolism for the rest of the day.

Day Six

Breakfast

Veggie Eggy Muffins with Caramelized Onions (leftover or made fresh)

Lunch

Gazpacho with Crab

Dinner

Mustard-Crusted Chicken Thighs and Garlicky Greens

Dessert

Chia Seed Pudding

Daily Tip: Suffering from foot or joint pain? It could be your sneakers! It sounds strange, but consider scaling down your shoe cushioning. Though it takes some getting used to, minimal and barefoot-style shoes can help strengthen ankle, calf, and hip muscles to improve leg strength and posture to prevent joint damage. Minimal shoes also make sporadic and plyometric movements like jumping, sprinting, and lunging easier.

Day Seven

Breakfast

Blueberry-Almond Paleo Pancakes

Lunch

Vegetable salad using leftover chicken thighs from dinner on Day 6 with oil and vinegar

Dinner

Classic Beef Stew with Sweet Potatoes

Dessert

Coconut Vanilla Ice Cream

Daily Tip: Coconut, avocado, grape-seed, and some olive oils have a higher smoking point than less refined olive and nut oils, and are therefore best used in cooking, searing, roasting, and baking. Reserve specialty walnut, avocado, hazelnut, and flaxseed oils as finishing oils to add flavor more nutrition to your salads and raw dishes; cooking and high heat can strip the healthy properties from these oils.

WEEK THREE RECIPES

Breakfast

Lunch

Dinner

Dessert

WEEK THREE 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
Red peppers, roasted

Produce

Arugula (1 bunch) (optional)
Avocados (2 to 3)
Baby spinach (1 bag)
Basil, fresh (1 bunch)
Bell peppers, red (2 to 3)
Bell peppers, yellow (2 to 3)
Berries, mixed (4 cups)
Brussels sprouts (1 to 1½ pounds)
Cabbage, red (1 head or 2 cups shredded)
Carrots (1 large bag)
Cauliflower (1 head)
Chives, fresh (1 bunch) (optional)
Cilantro, fresh (2 bunches)
Collard greens (1 large bunch)
Cucumber (1)
Eggplants (2 large)
Garlic (2 heads)
Jalapeño pepper (1)
Kale (1 bunch)
Lemons (5)
Mustard greens or Swiss chard (1 bunch)
Onions, green (1 bunch)
Onions, red (3)
Onions, yellow (3)
Parsley, fresh, flat-leaf (1 bunch)
Snow peas (1 cup)
Sweet potatoes (6)
Thyme, fresh (1 bunch)
Tomatoes (6)
Lettuce, Bibb or romaine (1 head)
Tomatoes, cherry (1 pint)
Limes (3)
Mint, fresh (1 bunch)
Mushrooms, cremini or button (1 cup)
Tomatoes, plum (8)
Zucchini (1)

Protein

Bacon, nitrate-free, thick cut (1 package)
Beef stew meat (1¼ pounds)
Chicken breasts, bone-in (4)
Chicken thighs, bone-in (4 large or 8 small)
Chicken, rotisserie, cooked, if needed
Crabmeat, lump (2 cups)
Eggs (27)
Eggs, hard-boiled (6)
Ground beef chuck or bison (1 pound)
Italian sausage (1 pound)
Leg of lamb, boneless (1 pound)
Pork chops (4 large)
Salmon, wild-caught, fresh (four 4- to 6-ounce fillets)
Salmon, wild-caught, canned (14.5 ounces)
Shrimp (2 cups)
Tuna, canned in water (one, 5 to 6 ounces)

Dairy Alternatives

Almond milk, unsweetened
Coconut milk, unsweetened

Refrigerated/Frozen Foods

Blueberries, frozen (3 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 Chocolate-Cherry Bark, Almond Butter Bites, Coconut Date “Blondies,” 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.
Romesco Sauce: This quick and easy sauce can be made ahead to pair with the Spanish Chicken recipe on Day 2.