Sunday, August 12, 2012

14 days Paleo Diet meal plan

14 days Paleo Diet meal plan

Week 1

Bowl of berries /w coconut milk
Salad /w roasted chicken, cherry tomatoes & olive oil / lemon juice vinaigrettePaleo SpaghettiMacadamia nuts
TuesdayLeftover paleo spaghettiChicken & veggie soup /wliver pâtéBeef goulashBeef jerky
WednesdayOnion and spinach omelet /w leftover liver pâtéTuna salad wrapped in lettuce /w almondsBeef bourguignon
Dessert:Coconut ice cream
Hard boiled eggs
ThursdayBacon & eggs /w piece of fruitZucchini and sweet potato frittataGrilled trout /wbutternut squash soupPork Rinds
FridayCoconut milk smoothieCitrus beef salad stir-fryCitrus roast chicken /wsweet potato friesBowl of berries /w almonds
SaturdayCold Leftover roast chicken /w mayoLemon & garlic scallops
Dessert: Coconut ice cream
Bone marrow/w Waldorf salad
Dessert:Baked apples
Dark chocolate covered bacon
SundayTomato and egg stir-fryBacon, grape & broccoli saladButter chickenRaw veggies /wguacamole

Week 2

Paleo cereal: Mixed nuts & berries /w coconut milk
Egg salad rolled in lettuceRoast beef /w roasted veggiesPlantain chips /wBaba Ghanoush
TuesdayCold leftover roast beef slices /w pestoBeef & cabbage stewDijon mustard pork tenderloin /w coleslawCoconut ice cream
WednesdayPork sausages /w grapefruitGround beef stuffed bell peppersDuck confit /w carrot confitCan of salmon /w olive oil & lemon juice
ThursdaySunny side up eggs /w salsaCoconut curry stir-fryPaleo Shepperd’s pie (mashed parsnip or cauliflower instead of potatoes)Smoked salmon
FridayFried ground beef & carrots /w salsaBacon, hard boiled eggs and tomato salad /w mayoPolish stewSpicy pumpkin seeds
SaturdayHam and asparagus omeletMussels in white wine & garlic sauceOlive, garlic & lemon chicken
Dessert: Pears poached in red wine
Celery sticks /wliver pâté
SundayBeef liver /w  steamed broccoli andsalsa verdeFried pork chops /w sautéed spinachPumpkin ChiliOlives & sauerkraut

The Paleo food pie

For general day to day meal construction, here is a pie chart representing ratios (by volume of food) you should strive for. Of course, this can be tweaked to your particular needs and preferences, but it can give you an idea of where you stand, especially if you don’t feel as good as in the beginning and wonder why. Often it’s just a matter of a food group like nuts and seeds or fruits slowly creeping up and replacing healthier meat, fish or vegetable choices. There is about as many ways to eat a paleo diet that there is people though so feel free to more or less of everything, especially if you’re experienced enough to know your needs and to listen to your body.
Paleo food pie

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