Paleo Meal Plan Week 1

The following is a 7 day meal plan for breakfast, lunch and dinner. All recipes in this section are Paleo. See Cinderella's post on The Paleo Diet to learn more.

Day 1

Meal	Meal #	Ingredients	Directions
Breakfast-Avocado Deviled Eggs	1	Deviled Eggs: 3 hard boiled eggs ½ avocado, peeled and pitted 1 ½ tbsp homemade mayonnaise* Salt and pepper *Homemade mayonnaise: 1egg 1 tsp dijon mustard 2 Tbs white vinegar 2 Tbs lemon juice 1 cup olive oil (or more if needed) 1 tsp salt 1/8 tsp pepper	Deviled Eggs: 1.     Peel eggs and cut in half 2.     Take out the yolks and place in a bowl 3.     Mash together egg yolks with avocado 4.     Mix in the mayonnaise, salt and pepper 5.     Put yolk mixture back into egg white halves *Homemade Mayonnaise: 1.     Put  eggs, mustard, salt, pepper, vinegar and lemon juice in a blender 2.     Beat on lowest setting for 10-20 seconds, turn blender off 3.     Slowly drizzle the oil in blender on lowest setting until all oil is incorporated and looks like mayonnaise
Lunch-Moroccan Chicken Stir Fry	2	1 chicken breast, chopped into pieces 1/2 tbsp olive oil 1/2 onion, chopped 1 bell pepper, chopped 2 cloves garlic, minced 1 tsp ginger, minced 1 tsp cumin 1 tsp turmeric 1/2 tsp paprika 1/2 tbsp oregano 1/2 can diced tomatoes 1/2 cup chicken stock Salt and pepper	1.     In a pan cook the chicken until there is no more pink in the olive oil 2.     Take chicken out of pan when it is cooked and set aside 3.     Add the bell pepper, onion, garlic, ginger and all spices in the pan 4.     Sauté the mixture until the bell pepper and onion become soft 5.     Add the chicken back into the pan with the diced tomatoes and chicken stock 6.     Simmer for 1o minutes
Dinner-Coconut Salmon with avocado relish, serve with steamed broccoli	3	Avocado Relish: ¼ cup finely chopped red onion 1/3 cup finely chopped red bell pepper 1 cup finely diced avocado 1 Tbs minced fresh cilantro Zest and juice of ½ lime 1/8 tsp sea salt Coconut Salmon: 1 salmon filet (4 oz) Coconut oil 1 cup unsweetened shredded coconut Powdered ginger Black pepper Sea salt	Avocado Relish: (prepared first) 1.     Grate the zest of lime and combine with lime juice 2.     Stir in salt 3.     Combine all other ingredients 4.     Pour the lime juice/zest over and toss to combine Coconut Salmon: 1.     Preheat oven to 450 degrees F 2.     Place the salmon skin-side down on a baking sheet 3.     Brush generously with coconut oil 4.     Pressed shredded coconut onto all areas of exposed salmon 5.     Sprinkle salmon with powdered ginger, salt and pepper 6.     Bake in over for 8-15 minutes depending on how big the filet is 7.     Salmon is done when the coconut is browned 8.     Lift the salmon with a thin spatula, leaving the skin behind 9.     Cut the fish into serving pieces and place relish on top 10.  Serve with steamed broccoli

Day 2

Meal	Meal #	Ingredients	Directions
Breakfast-Fried Egg with Sweet Potato Hash	4	Sweet Potato Hash: 1 large sweet potato 1 Tbs coconut oil 1 Tbs paprika ½ Tbs cayenne pepper Fried Eggs: 2 eggs Olive oil cooking spray	Sweet Potato Hash: 1.     Peel sweet potato and grate the potato into small shreds 2.     Sauté potato in coconut pl over medium heat 3.     Add paprika and cayenne pepper until its cooked well about 6 minutes Fried Eggs: 1.     Put pan on medium flame and spray with cooking spray 2.     Crack 2 eggs on to hot pan and break the yolks 3.     Let the egg cook for a few minutes (depending on how you want the yolk)and flip over 4.     Cook the other side of the egg 5.     Place fried egg on top of sweet potato hash
Lunch- Seared Tuna with fried shallots and coleslaw	5	Seared Tuna: 1 small tuna steak Sea salt Black pepper ½ Tbs coconut oil Fried Shallots: 5 shallots Coconut flour Coconut oil Coleslaw: 1 bag shredded cabbage (use 4 cups) 2 carrots, shredded ¼ cup cilantro ¼ cup red onion, diced 2 cloves garlic ¼ cup homemade mayonnaise* ½ cup coconut milk 2 Tbs Dijon mustard 2 Tbs apple cider vinegar ¼ cup lime juice ½ tsp sea salt ¼ tsp black pepper	Seared Tuna: 1.     Let tuna come to room temperature 2.     Sprinkle with salt and pepper 3.     Put ½ Tbs coconut oil on pan 4.     Sear each side for about 2 minutes over medium heat 5.     Remove, let tuna cool and slice thinly Fried Shallots: 1.     Peel 5 shallots 2.     Cut shallots into thin slices 3.     Separate the shallots into rings 4.     Use a small frying pan and heat the coconut oil on medium heat for a few minutes 5.     Toss the cut shallots in coconut flour and remove to a plate 6.     Carefully put coated shallots into the coconut oil 7.     Only cook shallots for about 1 minute 8.     Drain shallots on a paper towel 9.     Place shallots on top of tuna Coleslaw: 1.     Combine mayonnaise, mustard, coconut milk, vinegar, lime juice, salt and pepper. 2.     Add the vegetables and toasted coconut. 3.     Mix well and refrigerate until ready to use.
Dinner-Hamburger with Broccoli cauliflower soup	6	Hamburger 1/3 pound ground beef 1 tsp olive oil ¼ tsp sea salt 1/8  tsp black pepper 1/8 tsp basil 1/8 tsp garlic powder Broccoli Cauliflower Soup 1 head cauliflower chopped into florets 2 medium size head of broccoli chopped into medium sized florets 2 shallots, chopped 1 medium yellow onion, chopped 8 cloves garlic, chopped 2 quarts organic free range chicken broth ½ can coconut milk 1 Tbs thyme leaves Salt and pepper	Hamburger 1.     Mix all ingredients with hands in a bowl 2.     Shape hamburger patties with hands 3.     Grill hamburger (5 minutes on each side for a well done hamburger-no pink) Broccoli Cauliflower Soup 1.     Toss all ingredients in a large pot and heat covered over a medium heat 2.     When the soup simmers turn the heat to low and cook with the top slightly off about 20-25 minutes until vegetable are soft 3.     Pour a portion of coup into a blender (only half way) blend until it is smooth 4.     Repeat step 3 until all of the soup is smooth

Day 3

Meal	Meal #	Ingredients	Directions
Breakfast-Apple Cinnamon Omelet	7	1 apple, peeled and thinly sliced 2 eggs 1 Tbs coconut milk ½ tsp vanilla ½ tsp cinnamon ½ tsp nutmeg	1.     Lightly grease a pan with olive oil cooking spray 2.     Put apple slices in pan and cook over medium heat for about 2 minutes 3.     Mix together eggs, coconut milk, vanilla, cinnamon and nutmeg in a bowl 4.     Pour the egg mixture over the apples 5.     As the omelet sets se a spatula around the edges to let the uncooked egg run to the bottom 6.     When the eggs are cooked, turn the heat to low and let cook another 2 minutes 7.     Flip the omelet once and cook for 1 more minute
Lunch-meatballs with side salad	8	Meatballs: ¼ pound ground beef ¼ egg 1/8 cup almond milk (unsweetened) ¼ cup almond flour ½ tsp oregano ½ Tb parsley ¼ tsp garlic powder ¼ tsp black pepper Salad: Lettuce Choice of cut up vegetables 1 Tbs olive oil 1 Tbs Lemon juice ¼ tsp oregano Salt and pepper	Meatballs: 1.     Preheat oven to 350 degrees F 2.     Mix all ingredients in a bowl 3.     Form meatballs and place on greased baking dish 4.     Bake for 25-30 minutes at 350 degrees F  Salad: 1.     Combine all ingredients
Dinner- Mustard Lemon Chicken	9	1/4 chicken cut up 1/2 pound carrots cut into small sticks 1/2 yellow onion 1/2 lemons cut in slices 1 Tbs dijon mustard 1 Tbs lemon juice 1 Tbs olive oil Sea salt and black pepper	1.     Preheat oven to 425 degrees F 2.     Mix mustard and lemon juice and mix with chicken in a large bowl 3.     Pour carrots, onions and lemon quarters in a deep baking dish 4.     Drizzle with olive oil and season with salt and pepper 5.     Place chicken with the carrots and onions and pour the sauce on top 6.     Coat the chicken with salt and pepper 7.     Bake for about 45 minutes 8.     Every 15 minutes baste the chicken and turn over the carrots until soft and chicken is cooked all the way through

Day 4

Meal	Meal #	Ingredients	Directions
Breakfast-Breakfast casserole	10	3 eggs ¼ pound ground beef ¼ sweet potato 1/8 yellow onion, diced 1/2 Tbs hot sauce ¼ tsp garlic powder ¼ tsp onion powder ¼ tsp sea salt ¼ tsp black pepper	1.     Preheat oven to 375 degrees F 2.     Add beef to a nonstick skillet coated with olive oil cooking spray on medium heat 3.     Cut up the onion and dice the sweet potato 4.     Beat eggs in a  large bowl 5.     Add cooked meat, oinion and sweet potato to the bowl with the eggs 6.     Add the rest of your ingredients to the bowl and mix well 7.     Grease a baking dish with olive oil cooking spray and add egg mixture to it 8.     Bake for 25-30 minutes 9.     Let cook for about 10 minutes before eating
Lunch-shrimp stuffed mushrooms	11	12 cremini mushrooms (or any bigger mushrooms you can stuff) 1 Tbs olive oil 4 oz shrimp (deveined and tails off) 1/8 cup scallions chopped 1/8 cup packed cilantro ½ Tbs jalapeño pepper diced small Salt and black pepper	1.     Preheat oven to 450 degrees 2.     Clean mushroom and remove stems 3.     Put mushrooms on a baking sheet lined with foil 4.     Brush the mushrooms with olive oil 5.     Roast the mushroom tops  for about 12 minutes 6.     Flip the mushrooms over (so the top is facing down) and roast for another 5-10 minutes 7.     Chop shrimp into medium sized pieces 8.     Toss the shrimp with scallions, cilantro and jalapeno into a food processor 9.     Pulse the ingredients for the filling until it is a coarsely chopped mixture 10.  Fill each mushroom with about a Tbs of filling 11.  Push mushrooms back into over for 8-10 minutes
Dinner-Grilled Steak with sautéed spinach	12	4 oz steak Small can cooked spinach (no salt added) 1 Tbs olive oil 2 Tbs lemon juice 1/8 tsp sea salt 1/8 tsp black pepper ½ Tbs parsley ¼ tsp garlic powder	1.     In a ziplock bag add olive oil, lemon juice, salt, pepper, parsley, garlic 2.     Cut small slits on the top and bottom of the steak 3.     Add steak to the bag and cover steak with mixture

Day 5

Meal	Meal #	Ingredients	Directions
Breakfast-Egg muffins	13	3 eggs 1 Tbs chopped fresh basil 3 cherry tomatoes diced Salt and pepper	1.     Preheat oven to 350 degrees F 2.     In a bowl scramble the eggs and season with salt and pepper 3.     Grease muffin cups with olive oil cooking spray 4.     Pour egg mixture into muffin tins about half way 5.     Top with tomatoes and basil in each cup 6.     Bake for 20 minutes and allow to cool about 5 minutes before eating
Lunch-Buffalo Chicken Lettuce Wraps	14	4 oz ground chicken (or chicken tenderloin diced) 1 Tbs olive oil 1 Tbs Franks Red Hot sauce 1 celery stalk chopped 4 lettuce leaves for wrapping	1.     Add oil to pan and then add chicken and cook on medium heat until all chicken is cooked through (no pink) 2.     Toss cooked chicken with celery and hot sauce 3.     Scoop chicken into lettuce and wrap
Dinner-Honey Mustard Salmon with Asparagus	15	Honey Mustard Salmon: 1 salmon fillet (4 oz) Olive oil 1 Tbs maple syrup 2 tbs Dijon mustard Asparagus: 1 Tbs olive oil 2 tbs sliced almonds ¼ tsp Garlic powder ¼ tsp sea salt	Honey Mustard Salmon: 1.     Preheat oven to 450 degrees F 2.     Place the salmon skin-side down on a baking sheet 3.     Brush generously with olive oil 4.     Sprinkle salmon with salt and pepper 5.     Bake in oven for 8-15 minutes depending on how big the filet is 6.     Mix maple syrup and Dijon mustard well pour on top of salmon or use as a dip Asparagus: 1.     Boil about 3 inches of water 2.     Place asparagus in water and cover to cook about 8 minutes 3.     Transfer asparagus to a pan on medium heat with 1 Tbs olive oil for a few minutes 4.     Add salt and garlic powder and roast for another few minutes

Day 6

Meal	Meal #	Ingredients	Directions
Breakfast-French Toast Eggs	16	3 eggs 1/3 cup almond milk ¼ tsp cinnamon ½ cup banana sliced	1.     Scramble eggs in a bowl 2.     Add milk and cinnamon and mix well with a fork 3.     Spray a nonstick pan with olive oil cooking spray 4.     Fry eggs over medium heat for a few minutes then flip over in pan 5.     Fry for another few minutes until eggs are cooked 6.     Serve with sliced banana
Lunch-Moroccan Beef Skillet	17	1 tsp coconut oil 1/8 yellow onion, diced ½ carrot, diced ¼ head of cauliflower chopped ¼ pound ground beef 1 tsp cumin 1 tsp curry powder 1 tsp chili powder 1 tsp black pepper 1/8 tsp cinnamon 1/8 tsp sea salt	1.     Melt the coconut oil in a skillet over medium heat 2.     Add the chopped onions and carrots and sauté until they are soft 3.     Add the ground beef and stir for about 5-10 minutes 4.     Add the cauliflower when the beef starts to brown 5.     Continue to stir until all beef is browned 6.     Add all seasonings, mix well 7.     Turn heat to low and let everything sit for a few minutes
Dinner-Pecan Crusted Chicken over salad	18	3 oz chicken breast sliced into thin pieces 1 cup pecans 1 egg 1 tsp basil ½ sea salt ¼ tsp black pepper Lettuce 1 celery stalk chopped ¼ cup dried cranberries 2 Tbs Balsamic vinegar 3 Tbs Olive oil	1.     Preheat oven to 400 degrees F 2.     Grind pecans in a food processor or blender until it forms “breadcrumbs” 3.     Place in a Ziploc bag or bowl and add basil, salt and pepper, mix well 4.     In a separate bowl scramble egg 5.     Dip chicken slices in egg first then pecan crumbs and onto a greased (with olive oil cooking spray) baking dish or cookie sheet 6.     Bake for about 20 minutes 7.     Chop celery 8.     Mix balsamic vinegar, oil, salt pepper and basil to taste 9.     Arrange lettuce, celery, pecan chicken, cranberries on a plate and top with balsamic vinegar dressing as needed

Day 7

Meal	Meal #	Ingredients	Directions
Breakfast-Fried Egg with Paleo Porridge	19	Fried Egg: 1 egg Olive oil cooking spray Paleo Porridge: 1 banana mashed 1 cup coconut milk 1/3 cup almond flour ½ tsp cinnamon ¼ tsp ginger Pinch nutmeg Pinch sea salt 1 Tbs honey	Fried Egg: 1.   Fry egg in pan with olive oil cooking spray, put aside Paleo Porridge: 1.  Combine all ingredients in a medium saucepan and heat to a slow simmer while stirring until thick and bubbly
Lunch-Pesto Shrimp	20	6 oz cooked, frozen shrimp ½ cup basil 1/8 cup olive oil 1/8 tsp sea salt 1/8 tsp garlic powder 1/8 cup walnuts Zucchini	1.     Thaw shrimp according to package 2.     In a food processor or blender place walnuts then garlic powder and salt, then the oil and then the basil 3.     Press down the basil 4.     Pulse the ingredients about 5 times then blend until smooth 5.     Serve over shrimp with side of cooked zucchini
Dinner-Chicken Fajitas	21	3 oz chicken breast cut into thins slices 1 bell pepper ½ yellow onion sliced ½ Tbs oregano ½ Tbs chili powder ½ Tbs cumin ½ Tbs coriander 2 chopped garlic cloves 4 Tbs lemon juice 1 Tbs olive oil Lettuce	1.     Combine chicken, peppers, onions, spices, garlic and lemon juice in a bowl and mix well 2.     Heat a large skillet on medium heat with olive oil 3.     Sauté all ingredients until chicken is cooked (no pink) and peppers and onions are soft 4.     Serve in lettuce wraps with choice of toppings (avocado, homemade mayonnaise, natural salsa, etc.)