Paleo Week Diet

 

Ok. I will have some recipes too for you. Get you a scale for food. It is important. I will give you a cup of veggies but you can buy all means eat more than that. Your starchy veggies I want that exact. I.E: sweet potatoes, butternut squash and potatoes.  Eventually I am going to wean you to keto. But that is future..

Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.

Here are the basics:

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

Avoid these foods and ingredients:

• Sugar and high-fructose corn syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.
• Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
• Legumes: Beans, lentils and many more.
• Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
• Some vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
• Trans fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.
• Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweetners instead.(RAW honey, monkfruit, Swerve, Stevia, REAL maple syrup)
• Highly processed foods: Everything labeled “diet” or “low-fat” or that has many additives. Includes artificial meal replacements.

Base your diet on whole, unprocessed paleo foods:

• Meat: Beef, lamb, chicken, turkey, pork and others.
• Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
• Eggs: Choose free-range, pastured or omega rich eggs.
• Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
• Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
• Tubers:  sweet potatoes, yams, turnips, etc.
• Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
• Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and ghee or unsalted butter NO MARGARINE! 
• Salt and spices: Sea salt, garlic, turmeric, rosemary, et, mustard, sugarfree ketchup, sugar free bbq sauce, hot sauces, steak sauce.

I want your protein no more than 4 to 5 ounces . You can google lettuce wraps sandwiches. Yummy. No cheese right now. You can use mayo. Don't do more than 2T. 

• Breakfast: 2Eggs and vegetables( bell peppers & onions) fried in coconut oil. One piece of fruit.
• Lunch: Chicken (4oz)salad with 2 or 3 balsamic vinegar & 1T olive oil. Handful of nuts.( 2 cups salad veggies) 
• Dinner:  5 oz Burger (no bun) , with vegetables and some salsa. Or on a salad ( 2c. salad veggies) dressing above or you can use RAW apple cider vinegar instead of balsamic

Tuesday

• Breakfast: Turkey Bacon(2 slices) and 2eggs, with a piece of fruit.
• Lunch:  2 oz lunch meat turkey, onions, tomatoes wrapped in a iceberg lettuce leaf, carrots, grapes or make a salad. 
• Dinner: Salmon fried in butter, with vegetables.

Wednesday

• Breakfast: Meat with vegetables (leftovers from night before).
• Lunch: Sandwich in a lettuce leaf, with 2 ounces of lunch meat or leftover meat from dinner and fresh vegetables. (cucumbers, tomatoes, onions, lemon juice, tajin)
• Dinner:  4 ounces Ground beef stir-fry with vegetables. Some berries. (handful) here is a simple recipe.  Measure your meat out on a scale and as many veggies as you want. Triple this recipe for your family too. 

1 or more pound	Ground Beef
2	Green Bell Peppers (diced)
3 2 cups	Medium Tomatoes (diced) Cabbage, shredded
½	Onion (diced)
2 cloves	Garlic (minced, optional)
¼ cup	Cilantro (chopped, optional)
1 teaspoon	Hot Sauce (pick a hot sauce without sugar or other non-Paleo ingredients)
add	Salt And Pepper ( season how you like. make sure to get salt free seasons now) Mrs Dash and other great brands
add	Coconut Oil (to cook in) INSTRUCTIONS Place 2 tablespoons of coconut oil into a saucepan or skillet. Add in the ground beef and cook on a medium-high heat until the beef is no longer red. Remove from the pan and place onto a plate. Cook the onions, peppers, cabbage  and tomatoes in the same saucepan/skillet (don’t pour out the grease in the pan) on a medium heat for 5 minutes (stir frequently). Add the ground beef back into the pan and continue cooking until the onions have turned translucent and the tomatoes and peppers are soft. Add in the hot sauce, garlic, cilantro, salt and pepper, and stir in well.

Thursday

• Breakfast: 1 egg 1/2 c egg whites cook in coconut oil or unsalted butter and a piece of fruit.
• Lunch: chicken salad over shredded lettuce, cucumbers, and piece of fruit
• Dinner: 4 ounces of your choice of protein and 1 to 2 cups of veggies, 1 TB fat of your choice *allowed fats

Chicken Salad:

3 cups	Chicken (shredded, prepared)
2 pieces	Raw Carrot
2 pieces	Celery (stalks)
2 tablespoons	Red Onion
add	Salt And Pepper
2 tablespoons	Cilantro
3 tablespoons	Mayo
1	Red Pepper
2 tablespoons	Green Onion
2 teaspoons	Lime Juice

Friday

• Breakfast: 2 Eggs and vegetables fried in coconut oil.
• Lunch: 5  ounces Chicken  and veggies . Handful of nuts.
• Dinner:  4 ounces  Steak with vegetables and sweet potatoes. (1/2 a sweet potato) 1T butter

Saturday

• Breakfast: 2 slices Turkey Bacon and  2 eggs with a piece of fruit.
• Lunch: Leftover steak ( 5 ounces lean steak or turkey breast)and vegetables from the night before.
• Dinner: Baked salmon(4 ounces) with vegetables and avocado.

Sunday

• Breakfast: 1 cup egg white omelette or scramble with veggies 
• Lunch: Sandwich in a lettuce leaf, with 2 ounces meat and fresh vegetables ( carrots, celery, cucumbers, tomatoes.
• Dinner: Grilled chicken ( 5 ounces) with  1 to 2 cups vegetables and salsa.

Paleo Snacks

There really is no need to eat more than three meals per day, but if you get hungry, here are some paleo snacks that are simple and easily portable:

• Baby carrots, cucumbers, celery, tomatoes
• Hard-boiled eggs
• A piece of fruit
• A handful of nuts
• Leftovers from the night before
• Apple slices with some almond butter
• A bowl of berries with some coconut cream

 Measure that meat please. No more than 4 to 5 ounces. Veggies go to town with them except for the potatoes need to be only a half of one. Never fried. Steamed or Baked. Make sure your lunch meat is as natural as possible. No nitrates is best. Boars Head is the best. Drink water all day. Unsweet tea is great too. Text me with any questions. I have done this diet myself and sometimes just subbed my protein out for another. This is great one to get you started on what is to come. Your next diet EVERYTHING WILL BE MEASURED. And 2 small meals will be added instead of snacks.