This Paleo Plan is for my friend Leslie Dietrich. Our children play baseball together and Leslie and I had the pleasure of thrift shopping our way through Waco, Texas last summer when their team was in the Regional Little League World Series Playoffs.
Like me, Leslie has a host of auto-immune disorders. Unlike me, she still eats gluten and grains. Leslie asked me for an eating plan that she could try for one week to see if the symptoms in her hands and other parts of her body would change. One week is probably not long enough (30 days is optimal) for seeing results from a change in diet. So if you want, just repeat this meal plan 4 times, or make your own, using the recipes from this site and Paleo sites such as Everyday Paleo or Paleo Parents.
Please note, this eating plan is not designed for someone who is trying to lose weight, this is not a diet plan. This is an anti-inflammatory eating plan that can be used by some people to improve overall health and wellness. If you do need to lose weight, feel free to refer to Loren Cordain’s book The Paleo Diet
This post is for people that want to incorporate more nutrient dense foods into their diet by eliminating the grains that are toxic to a large percentage of us. So, eat your veggies. They’re far more nutrient dense than grains. Or as my dear Dad has been saying for the past 40 years, “Eat the rainbow!”
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Sunday
- Breakfast
- Silver Dollar Pancakes
- Turkey or Pork Bacon
- Fresh Berries
- Lunch
- Turkey Club Sandwich
- Green Salad with Balsamic Vinaigrette
- Dinner
- Sesame Salmon Burgers
- Garlic Ginger Bok Choy or Steamed Broccoli
-
Monday
- Breakfast
- 2 slices Paleo Bread
- 3 Scrambled Eggs
- 1 Grapefruit
- Lunch
- Turkey Club Sandwich
- Green Salad with Balsamic Vinaigrette
- Dinner
- Cod Piccata
- Roasted Broccoli
- Cabbage Orange Salad
-
Tuesday
- Breakfast
- Almond Butter Protein Shake
- Toasted Almonds
- Lunch
- Turkey Roll Ups
- Fresh Blueberries
- Dinner
- Cobb Salad
- Mushroom Soup
-
Wednesday
- Breakfast
- 3 Fried Eggs
- Turkey or Pork Bacon
- ½ Avocado
- Lunch
- Leftover Mushroom Soup
- Green Salad with Balsamic Vinaigrette
- Dinner
- Roasted Chicken with Olives and Prunes
- Roasted Butternut Squash
- Steamed Broccoli
-
Thursday
- Breakfast
- Greena Colada (add 1 scoop protein powder)
- Handful of Dehydrated Almonds
- Lunch
- Turkey Club Sandwich
- Veggie Sticks
- Dinner
- Chicken Soup
- Green Salad
- Roasted Acorn Squash
-
Friday
- Breakfast
- 3 Scrambled Eggs
- 2 slices Paleo Toast
- Fresh Raspberries
- Lunch
- Leftover Chicken Soup
- Green Salad
- Dinner
- Chili Chicken
- Cauliflower Rice
- Green Salad
-
Saturday
- Breakfast
- Almond Butter Protein Shake
- Lunch
- Leftover Chili Chicken
- Leftover Cauliflower Rice
- Dinner
- Stuffed Peppers
- Grilled Broccoli
-
Snacks
- Fruit
- Green Apples
- Blueberries
- Raspberries
- Strawberries
- Other Fruit
- Veggies
- Veggie Sticks
- Protein
- Turkey Jerky
- Bacon
- Protein/Carbs
- Dehydrated Nuts
- Crackers
Some of the recipes above might not be super strict Paleo, however if you make quick and easy substitutions they can be. All are grain free and primal; they are Paleo friendly as well.
For the snack section of this plan, I have listed the lower glycemic fruits that work best for me. If you like to eat sweeter fruits, feel free to add those in to your plan. However, if you have trouble with sugar, it may be best to stick with less fruit and low glycemic at that.
What is your favorite Paleo dish and what are your health goals for 2012?
Lisa says
My family has been Paleo for the last 7 months and it actually created skin problems, an egg intolerance and I gained a considerable amount of weight. We did it to try and cure our daughter (Celiac) of her maldigestion issues. That didn’t work either, but introducing an enzyme did. My kids are now the BEST veggie eaters on the planet because of it though! Trying to find the right balance for our family while continuing to eat clean is our #1 health goal for 2012.
Brandon says
This list is so awesome! Thanks for providing this for us all to look at and gain ideas from.
I’ve been paleo for the last two years or so, and have enjoyed it very much. It seems to lead to clearer skin and higher energy levels, at least for me, and I will not go back to eating grains or refined sugar.
My goal for this year is to eat more raw foods, specifically making my diet about 80-90% raw on most days, alongside 10-20% being cooked foods or Paleo desserts.
Robin says
For another low-imflamatory option that does have weight loss components if interested is Mark Sisson’s Primal Blueprint. Changed my life! And Elana’s website helped me to stick with it.
Kathy says
Ditto…….started Primal last week with Mark Sissons and have already lost 5lbs. and feel terrific. It helped that I started with Elana’s blog and recipes first…….She has wonderful tasting recipes that make it easy to change your life for the better!!!! Three cheers for Elana!!! I am a big fan!!!
Suzanne Fisher says
Thank you so much for the weekly menu. I get so tired of planning and shopping. It is nice to have a pre-made week and this inspires me to plan out some other weeks. Then I could have a rotation. That would make life so much easier.
Suzanne:)
Lacey says
I would love to have breakfast like that everyday.
jen says
Thank you, this is much appreciated – you are an angel, Elena!
Kristin W. says
This is fantastic!!!!! I would love for you to make this a regular post:) I know it would be a lot of work, your recipe’s are so amazing, healthy and helpful!
Nata says
Hi Elana,
Thank you for sharing such good recipes. Our family switched over to a Paleo diet in the summer. My husband has several autoimmune diseases, and a GI doctor in Alabama recommended making this switch. We have seen good improvements, and your recipes have helped to make the transition easier on all of us (especially my two boys). Thanks, too, for the Paleo menu; the cauliflower rice is so good!
Adrienne says
Thank you Elana for this! I have been eating Paleo for 3 months now, but kinda fell off the wagon over the holidays. This is very helpful as I start a new year eating strict Paleo. It gives me ideas on how to structure my week as a whole instead of going day by day. Thanks again and Happy New Year!
Jenny @ Colorado Uncouture says
This is so helpful, thank you! I put together a weekly meal plan so I’m not caught without a meal, and fall subject to poor choices on-the-go. I think having a meal plan helps you reduce costs, as you start thinking more critically about how to best utilize what you have. For example, each and every supper I make will become the following day’s lunch that I can take to work. I might make a big batch of cauliflower rice that can go with a couple of different meals. And lately, making your banana bread has been a staple! Great for breakfast or just a snack.
I’ve been feeling very uninspired about meals this week so will be gleaning some from this plan. Thanks Elana!
denise says
DITTO! this is awesome