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?
MH Carr says
Just found this through my friends Facebook page. I’m an autoimmune nightmare, well used to be until I found remicade. How does paleo help y’all with the autoimmune thing? Any help is greatly appreciated. Thanks!
Pat says
Great, Thanks Elana!
So far eating grain free for the last month seems to have really helped! I’ve been dealing with itchy skin for years, and gluten free hasn’t helped. But grain free seems to.
I make your Cinnamon coffee cake with water instead of agave, and just leave out the agave in the topping. The cinnamon makes it sweet enough for me, and I feel good after eating it. I love it!!!!! I make it with dates too, for my husband, who eats anything, and he loves that too.
Thanks so much for all your recipes…I’m trying your salmon burgers tonight.
Pat
Elizabet Rangel says
Nice! I may just try this plan.
Mama Jo says
I have worked on my own custom unprocessed nutrition plan that is still evolving but so far have lost 28lbs and that is with obtaining excercise by the nature of being a medical careprovider for 32yrs now of my son. So the plan so far is 2 days fasting/3 days vegan and or vegetarian and 2 days Paleo in the week. It really is custom. I found out I can’t tolerate pumkin hulled seeds or hemp seeds as it flared up an old diverticuli. I eat very little if at all rice/bread/potatos the things that I have found that tweek my BG. I am going to invest in a local grassfed steer (part of one) this year. I have enjoyed following all the varieties of nutrition blogs.
Lisa Daniel says
Your love of this lifestyle and wanting to share to help other people to health is evident and heartwarming, Elana! Thank you. When I return from vacation, I am going to follow this Paleo friendly diet. I am already an almond and coconut flour fan! =)
Stacy says
What a wonderful resource, and so easy to read! Thanks for the mention, honored to be noted!
Christine Robinett says
Thank You :-) for all the great recipes, meal plan and posts. Grain-free has been the best plan for me, even though it’s taken nealy 5 years to figure out all the cross-reactive grains and legumes. Thank you for making this transition possible.
staygold says
Thanks for this! Have you posted elsewhere about the protein powder you use in the almond butter shake? I’ve been using Sun Warrior, but I’m nearing the end of my bag and may be persuaded to try something new. How do you like the Cutting Edge, and/or how does it compare to others you might have used?
Thanks again :)
Stephenie says
She says in smoothie recipes that she only uses Frank Zane egg white protein powder.
Becca says
Really cool list. It simplifies Paleo eating so much… and still makes it sound delicious.
Christine says
Thank you SO much! You have no idea how helpful this is! I’m positively giddy with excitement to try these now! I’m a grain-free Celiac and really appreciate all the wonderful recipes you share! Love the menu planning as well! Completely fabulous! You’re just awesome Elana! The best! Hugs xxx