Weekly Paleo Meal Plan

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 or Robb Wolf’s The Paleo Solution, those 2 books have very specific weight loss plans that utilize the grain free diet as a base for weight reduction.

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!”

  1. 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
  2. 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
  3. Tuesday

    Breakfast
    Almond Butter Protein Shake
    Toasted Almonds
    Lunch
    Turkey Roll Ups
    Fresh Blueberries
    Dinner
    Cobb Salad
    Mushroom Soup
  4. 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
  5. 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
  6. Friday

    Breakfast
    3 Scrambled Eggs
    2 slices Paleo Toast
    Fresh Raspberries
    Lunch
    Leftover Chicken Soup
    Green Salad
    Dinner
    Chili Chicken
    Cauliflower Rice
    Green Salad
  7. Saturday

    Breakfast
    Almond Butter Protein Shake
    Lunch
    Leftover Chili Chicken
    Leftover Cauliflower Rice
    Dinner
    Stuffed Peppers
    Grilled Broccoli
  8. 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?


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paleo cooking from elana's pantryGluten-Free Almond Flour Cookbook


Comments

84 responses to “Weekly Paleo Meal Plan”

  1. I started paleo in March 2012. It is amazing. One of my favorite dishes is a great meat sauce with spaghetti squash. I never liked the feeling I would get after eating pasta anyway. Now I can enjoy great sauces without all of the carbs. Also I make crust less pizza. I sautée all of the meats and veggies that I would normally have on a pizza, add some marinara and garlic, and serve over fresh spinach or arugula. If I am in the mood I can add a bit of fresh mozzarella. This is so much better than pizza and I get all of my meats free of preservatives like nitrates and such so it is super healthy.

  2. This looks fantastic, but I’m doing the Paleo as well, and have autoimmune skin issues. The Paleo diet recommends removing eggs, nightshades (tomatoes, potatoes, peppers), as well as nuts. I’m doing it, but it is not easy…many of the recipes in this plan include these no-no ingredients…how did your friend feel after a week of eating this way? I want to do the “right” way as the books tell you, and remove these autoimmune problematic foods as well, but it’s really limiting.

  3. Hi Elana- thank you so much for your yummy grain free recipes! It has made our transition go so smoothly. I was wondering if you had a tortilla recipe or some kind of wrap besides lettuce wraps?

  4. I am confused. I noticed on the Paleo website that they are strictly against both coconuts and peanuts, yet your website promotes recipes for both and calls them paleo. In fact in one of the recipes it says, “or coconut oil for paleo.” Can you explain?

    Thanks,
    Maureen

    • What website are you looking at? In Robb Wolf’s The Paleo Solution it says to use coconut oil and in The Everything Paleo Diet Book it also says to use it. I was just looking at Paleo friendly wraps made from coconut meal as well.

  5. Hi Elana, I love your website and recipes. I have bought your book and have been very please with the results. I have an gluten intolerance and also a problem with sugar, even though I am not a diabetic. I never heard of the Paleo Diet until I found you mentioning it on your site. I think that will be a good fit for me but would love if you were to come out with another book specificly addressing the Paleo Plan. Is this in your future? Hope so. Thank you for all your wounderful advice and inspiration.

  6. I just wanted to share my deepest thank you’s to you for providing us with these recipes! I am a college student entering medical school soon and needless to say I am on a strict budget. However, I never want to sacrifice my health (ahem, ramen) and I cannot thank you enough for simply posting these recipes.

  7. I love your website!! I am a new mom and trying to keep up with healthy meals. I would love to see another post on what you feed your boys over the course of a week. The example you set is very inspiring.

  8. This will be such a great help for me with my gluten free diet I started Feb 1st! I often struggled with choosing what to eat before plus with the added issue of not having as many foods I could eat it was seeming like it might be nearly impossible to keep up my nutrition. Thank you very much :)

  9. Hi Elana,
    If you answer emails can you tell me what other fat you’d use besides the vegan shortening for the Triple Cho Chip cookies? Could I substitute with butter or coconut oil?

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