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?
Christina says
Does anyone know how long the almond flour can be stored out in the pantry and still
keep fresh?
Jan J says
Hi Elana and happy 2012! My husband and I are paleo and love your blog as well as Mark Sisson’s. One of my favorite recipes, especially for the winter is an Easy Paleo Chicken Curry. It is not hot and spicy, but very savory and delicious. Great for family dinners and leftovers. Didn’t know if you wanted recipes posted here, but I’d be happy to provide the recipe.
Thanks for all of your great gluten free recipes…especially the desserts and breads!
Stacy says
Thank you so much. I have been wanting to start but was overwhelmed at figuring out what to eat. This will give me a start and a guide of ideas of what to follow. Thank you!
Audra says
Thank you for sharing this. It’s simple elegant meal plan. I like the Paleo diet because it is one of the few diets that doesn’t include so many things I am allergic to or intolerant to. It’s really nice to actually use a recipe as is and not have to alter it. I wanted to ask you, I am allergic to almonds. It’s a new allergy for me..totally sucks, but can I use hazelnut flour instead?
Sarah @ The Healthy Diva says
This is super amazing. I’ve been contemplating the whole paleo thing for a while now. Wasn’t entirely sure how to go about it though. With your recipes and meal plan it’s a no brainer now. Thank you :)
Sarah says
Thank you Elana! Question: what about the refined sugar that’s in most bacon? I’m trying to avoid it and it’s in nearly every kind I’ve found.
Christina says
Sorry to write again, but how can bacon be “healthy” food?
Stacy says
Christina, here’s an excellent resource on healthy fats. This post in particular is on bacon, but her oils vs. fats is where the root of the fat as healthfood comes from. Hope it helps! http://balancedbites.com/2011/05/bacon-health-food-or-devil-in-delicious-disguise.html
Christina says
Elana,
Thank you for all you do for us! You are so Beautiful!
Can I ask please how long you store your almond flour out on the counter/pantry? How long is it “good for”? Or, should I store it in the frige or freezer only? Thank you!
Laura says
Thank you! This is so helpful!
Noel says
I love these menu suggestions — thank you!
I love having chard (or other greens) for dinner, then reheating them in my fried egg pan and putting them over my eggs (fried in coconut oil) for breakfast. Sometimes it’s broccoli or brussel sprouts, but lately greens are my favorite. If I don’t have a leftover vegie handy, spinach works well b/c it cooks so quickly — or an avacado if I have one — yum!!! So quick and easy.
I also make a whole batch of bacon (turkey) in the oven – 400 deg on parchment – then keep some in the fridge and some in the freezer for quick morning reheats in my egg pan or toaster oven.
And I make your pumpkin muffins regularly, which make a quick breakfast of snack. Are these paleo? I make them with honey and coconut oil. A favorite for my kids.
: ) Noel