The Perfect Paleo Meal Plan

3-Week Paleo-Influenced Meal Plan
Meal plan consists of 3 low-processed, balanced meals each day for 3
weeks. Recipes, snacks and weekly shopping list are also included.

Introduction
With the summer winding down and the season picking up, it is important to make sure your diet stays
on track as you get into the busy season. This guide is Paleo-influenced, meaning it consists of minimally
processed foods. It focuses on lean proteins (white meat, fish), fruits, vegetables, nuts, and little to no
additive. A grocery shopping list is provided for each week, and includes everything you may need for
each meal. An essentially calorie-free and sodium-free list of suggested spices and herbs for various
foods is also provided as a way to add more flavor without the calories.
This meal plan will help guide you in the right direction with a healthy balance of protein, fat, and
carbohydrates your body needs. Each day consists of 3 balanced meals providing approximately 1200
calories per day, or approximately 400 calories per meal. This allows a little room if you want to switch
out lunch from the beginning of the week for a lunch at the end of the week, or you have another
serving leftover. Your energy intake will still be approximately 1200 calories.
High-intensity exercise leads to a higher need for energy to be replenished. It is necessary to
supplement the meals provided with 1-2 snacks daily, depending on the level of intensity. A snack list is
provided with calories roughly ranging from 200-300. Snacks can be added between breakfast/lunch or
lunch/dinner. The shopping guide does not include snacks.
Enjoy!
Kristi Rolfsen, MS, RD
Table of Contents
Week 1 Menu 3
Week 1 Recipes 7
Week 2 Menu 14
Week 2 Recipes 18
Week 3 Menu 25
Week 3 Recipes 29
Snack List 33
Grocery Lists 34
Extra-Spice Guide 38
**This guide is designed for average, healthy individuals. Please consult with your physician before starting this or
any other diet. Do not make any dietary changes without your physician’s permission if you are pregnant, have a
heart condition, diabetes, or any other medical condition.
***This meal plan contains fish, soy, and an assortment of nuts.

WEEK 1
3
DAY 1
Breakfast
Avacado Egg Scramble
1 egg
1 egg white
½ medium avocado
¼ c. chicken (or other meat)
2 T white vinegar
Spices to taste
1 cup grapes
1 cup light soy milk
420 calories; 24 g carbohydrates;
29 g protein; 23 g fat
Lunch
Spinach and Salmon Salad w/
Pesto
1 cup spinach
1 cup shredded cabbage
1 shredded carrot
½ c. green beans
¼ c. pepitas (pumpkin seeds)
2T pesto
4 oz. grilled salmon
1 apple
Water or unsweetened tea
Dinner
Grilled Steak w/ Pepper Relish*
½ baked sweet potato
1 c. steamed green beans
TOTAL: 1185 calories
DAY 2
Breakfast
Bacon-Avocado Omelet
2 eggs
½ medium avocado
2 T minced red onion
1 T fresh cilantro
2 slices turkey bacon
Spices to taste
1 orange
Hot tea
Lunch
Chipotle Chicken Salad*
1 c. mixed berries
1 c. light soy milk
Dinner
Tilapia w/ Tomato-Olive Sauce*
1 mango
1 c. steamed broccoli

WEEK 1
4
DAY 3
Breakfast
Banana-Nut Pancakes*
1 cup mixed berries
½ cup Greek yogurt
Hot tea
Lunch
Steak Cobb Salad
3 oz. steak
1 hardboiled egg white
1 slice bacon
1.5T vinaigrette
2 cups mixed greens
2T minced parsley
¼ avocado, diced
¼ medium tomato, diced
1T red onion, finely diced
1 cup strawberries
29 g fat; 19 g protein
Dinner
Lemon Chicken*
½ baked sweet potato
½ c. steamed green beans
405 calories;19 g carbohydrates;
DAY 4
Breakfast
Breakfast Salad w/ Salmon Lox
3 oz. salmon lox
2 eggs (Over Easy, or other)
1 cup spinach
¼ medium avocado
1 bell pepper
¼ onion
½ cup cherry tomatoes
Spices to taste
Hot tea
**Use veggies of your choice
Lunch
Chipotle Chicken Salad*
1 mango
1 c. light soymilk
Dinner
Blackened Salmon w/ Chunky
Avocado Salsa*
1 cup asparagus 10 spears)

WEEK 1
5
DAY 5
Breakfast
Roasted Pepper Omelet
2 eggs
2 egg whites
1 poblano or bell pepper
1 orange
Lunch
Shrimp Ceviche*
Dinner
Pesto Roasted Chicken
6 oz. roasted chicken (no skin)
Basil walnut pesto- to taste
Salt and pepper to taste
1 cup mixed berries
DAY 6
Breakfast
NOatmeal Hot “Cereal” *
3 egg whites
Lunch
Oven-Baked Meatballs*
1 ½ cup spinach + 1 tomato
1 peach
**Can make meatballs ahead of
time!
Dinner
Orange-Glazed Salmon*
1 cup broccoli
1 orange

WEEK 1
6
DAY 7
Breakfast
Spinach-Mushroom Omelet*
1 small banana (or half large)
Hot tea
Lunch
Tilapia Herb-Garden Salad
6 oz. grilled or baked tilapia
6 fresh snow pea pods
2cups spring mix-romaine lettuce
1 scallion
1T fresh parsley
1T thyme leaves, stems removed
1T fresh marjoram
2tsp minced tarragon
2T Dill Dressing*
1T toasted sunflower seeds
**Substitute herbs with what you
have
Dinner
Creamed Curry Chicken*
Cauli-Rice*
1 cup brussel sprouts

7
WEEK 1 RECIPES
DAY 1
Grilled Steak w/ Pepper Relish
Servings: 2 Serving Size: 5 oz. steak
Ingredients:
2 small red/yellow/orange bell peppers ½ T fresh thyme (½ t dried)
½ small onion, halved and sliced 1/4 tsp salt
1 T balsamic vinegar 1/2 tsp freshly ground pepper
½ T extra-virgin olive oil ½ pound sirloin steak or strip steak (1-1 1/4 inches thick)
½ T capers, rinsed ½ tsp garlic powder
Directions:
1. Preheat grill to medium.
2. Combine bell peppers, onion, vinegar, oil, capers, thyme, salt & pepper in a large bowl
3. Stack two pieces of foil. Arrange the pepper mixture on one half and fold the foil. Tightly seal the
packet by crimping and folding the edges together.
4. Cut the steak in half. Sprinkle both sides of steak with garlic powder, the remaining thyme and dash
of salt and pepper.
5. Oil the grill rack. Place the steak and foil packet on the grill. Grill the steak about 4 minutes per side
for medium-rare, 5 minutes for medium. Grill the packet until the vegetables are tender, 10-12
minutes. Let the steak rest for 5 minutes. Serve the steak with peppers.
***Extra steak can be saved for Day 3 lunch.
DAY 2
Chipotle Chicken Salad
Servings: 2-3
Ingredients:
1 lb chicken, cooked and diced 1 tsp chipotle adobo sauce
4 stalks celery ¼ tsp cayenne pepper
¼ white onion ¼ tsp garlic powder
¾ c plain non-fat Greek yogurt Salt and pepper to taste
Directions:
1. Mix together chopped chicken, celery, and white onion.
2. Blend Greek yogurt, chipotle sauce, cayenne pepper, garlic powder, salt and pepper. Mix with
chicken, celery, and onion.
3. Serve by itself or add lettuce. Refrigerate.

8
DAY 2 (cont.)
Tilapia w/ Tomato-Olive Sauce
Servings: 2
Ingredients:
½ lb tilapia 1 c. grape or cherry tomatoes
Dash of salt 1/8 c. dry white wine
¼ t pepper 1-2 cloves garlic, finely chopped
1 T extra-virgin olive oil 1½ T olive tapenade
Directions:
1. Sprinkle tilapia with salt and pepper. Heat ½ T olive oil in large nonstick skillet over medium-high
heat. Add the fish and cook, turning once halfway through, until golden brown and just opaque in
the center, 4-6 minutes total. Transfer the fish to a serving platter; tent with foil to keep warm.
2. Off the heat, add the remaining ½ T olive oil, tomatoes, wine and garlic to the pan. Return to
medium heat, cover and cook, stirring occasionally, until most tomatoes are broken down (4-5
minutes total). Stir in the olive tapenade and cook for 1 minute more. Serve the fish with the sauce.
DAY 3
Banana-Nut Pancakes
Servings: 1-2 Serving size: 2 pancakes
Ingredients:
1 banana
2 T almond butter
2 eggs
Directions:
1. Mash bananas in a mixing bowl.
2. Combine the bananas with 2T almond butter. Blend with eggs in the bowl.
3. Mix well and scoop a ¼ cup of the mixture on to a hot griddle or flat pan over medium heat. Wait for
bubbles to appear then flip and cook for another 1-2 minutes.
4. Top with berries and Greek yogurt.

9
Lemon Chicken
Servings: 1 Serving size: 1 chicken
Ingredients:
1 chicken breast
Juice of 1 lemon
1-2 tsp extra virgin olive oil
¼ tsp sea salt
1/8 tsp black pepper
Directions:
1. In a plastic Ziploc bag, combine the chicken breast, lemon juice, olive oil, salt and pepper. Press the
air out of the bag and seal.
2. Use a meat pounder or rolling pin to flatten the chicken breast into one even thickness.
3. Let chicken marinate for at least 30 minutes for best results, but can cook right away.
4. Heat a skillet over medium-high heat and add more olive oil.
5. Cook the chicken for about 4-5 minutes per side or until completely cooked through.
6. Let the meat rest for at least 5 minutes before slicing.
DAY 4
Blackened Salmon w/ Chunky Avocado Salsa
Servings: 1 Serving size: 1-6oz. fillet
Ingredients:
6 oz. salmon fillet ½ juice of lemon
½ avocado Salt, to taste
¼ cup cherry tomatoes Pepper, to taste
Blackening Spices:
1 T paprika ½ tsp dried oregano
1 tsp chili powder ½ tsp garlic powder
½ tsp ground cayenne ¼ tsp sea salt
½ tsp ground corriander
Directions:
1. Preheat oven to 400®F.
2. Mix tomatoes, avocado, and lemon juice in a medium bowl. Season with salt and pepper. Set aside.
3. Mix blackening spices together in a small bowl.
4. Set fish on a large plate and dredge both sides in spices.
5. Warm 1T olive oil in a large skillet over medium-high heat. Saute fish for 1-2 minutes per side.
6. Transfer to a rimmed baking sheet and finish cooking in oven 5-10 minutes or until fish flakes easily with a
fork.
7. Transfer salmon fillet to plate when finished cooking. Spoon avocado mixture on top. Season with salt and
pepper to taste. Drizzle lemon juice, if desired.

10
DAY 5
Shrimp Ceviche
Servings: 1
Ingredients:
½ lb raw shrimp Juice of 1 orange
1 large tomato Juice of 2 lemons
1 garlic clove, minced Juice of 2 limes
½ a jalapeno, minced (optional) ¼ cup cilantro, chopped
½ avocado, cubed Salt and pepper to taste
Directions:
1. Peel and devein the shrimp, if necessary. Chop the shrimp into small pieces.
2. Prepare the vegetables: dice the tomato, mince the garlic and jalapeno, and cube the avocado. Leave
seeds or add jalapeno for spicier ceviche.
3. Mix the vegetables. Squeeze the citrus juice on top and combine. There should be enough liquid to
cover the shrimp.
4. Refrigerate for at least 6 hours or until the shrimp has turned from translucent to opaque.
5. Adjust seasoning with salt and pepper to taste and top with chopped cilantro.
DAY 6
NOatmeal Hot “Cereal”
Servings: 1
Ingredients:
2T unsweetened coconut meal ½ cup boiling water
2T chia seeds ¼ cup light soy milk
2T flax meal Stevia to taste
½ T cinnamon
Directions:
1. Mix all dry ingredients in a bowl.
2. Add the ½ cup boiling water and stir.
3. Let sit for 2-3 minutes.
4. Stir and add soy milk.

11
Easy Oven-Baked Meatballs
Servings: 3 Serving size: 4 meatballs
Ingredients:
1 lb ground lean pork 1 tsp coriander seed
1 medium onion, diced 1 tsp salt
1.5 T fresh rosemary (3 tsp dried) 1 tsp ground black pepper
½ T dried sage Fat of choice
Directions:
1. Preheat oven to 400®F. Line a sheet pan with foil.
2. In a skillet over medium heat, sauté the onion in a spoonful of your fat of choice until softened,
about 5 minutes. Let cool.
3. In a large bowl, combine the ground pork, onion and all the spices.
4. Form into ” alls and arrange on sheet pan.
5. Bake for 20 minutes or until cook through.
**Save extra meatballs as a snack, or freeze.
Orange-Glazed Salmon
Servings: 2 Serving size: 6 oz. fillet
Ingredients:
12 oz. salmon fillet 1 clove garlic, minced
½ orange 1T olive oil
¼ tsp celery salt Black pepper
½ tsp ground rosemary (1tsp fresh)
Directions:
1. Grate ¼ tsp zest off orange. Squeeze the juice from orange over the salmon fillets, turning to coat.
Let them sit for 5-10 minutes.
2. While fish is marinating, mix together celery salt and rosemary. Mince up garlic, and cover with olive
oil.
3. Put skillet over medium heat. When hot, add oil and garlic. Throw on salmon, and sprinkle half of the
celery salt/rosemary mixture. Add pepper to taste. Cook for 3-5 minutes.
4. Flip the fish, and repeat with remaining seasonings.
5. When fish is done, squeeze remaining orange juice over fish.

12
DAY 7
Spinach-Mushroom Omelet
Servings: 1
Ingredients:
½ shallot, minced 1 cup fresh baby spinach
½ cup sliced mushrooms 2 eggs
1T olive oil
Directions:
1. Over medium heat, stir pine nuts in omelet pan until they’re golden. Remove and reserve.
2. Mince shallot and slice mushrooms (if not pre-sliced). Sauté the mushrooms and shallot over
medium heat until the mushrooms have softened and changed color.
3. Stir in baby spinach and continue cooking until it wilts.
4. Continue to make omelet with mushroom and spinach mixture as filling. Sprinkle with pine nuts.
Dill Dressing
Servings: 12 Serving size: 2T
Ingredients:
1/3 cup white wine vinegar ¾ cup extra virgin olive oil
1/3 cup minced fresh dill weed ¼ tsp pepper
2 shallots, chopped 1/8 tsp salt
1T brown or Dijon mustard
Directions:
1. In food processor, combine vinegar, sill weed, and mustard. Process until shallots are finely minced.
2. Pour in olive oil, with processor running. Add the salt and pepper.
3. Pour into a tightly lidded container for storage.

13
Creamed Curry Chicken
Servings: 3
Ingredients:
1½ lbs skinless, dark meat chicken 1 tsp curry powder
1 cup chicken broth 1 cup unsweetened coconut milk
2 tsp coconut oil ½ cup water, or as needed
Directions:
1. Place skinned chicken leg-and-thigh in a big saucepan and add the broth. Dover and put over low
heat. Let the whole thing simmer until the chicken is done and tender, about 45 minutes. Remove
from saucepan.
2. While chicken is cooking, let the roth continue simmering until it’s reduced to a out /3 cup
(measure).
3. Rinse the saucepan and put it back on the low burner. Add the coconut oil. When it melts, add the
curry powder and sauté it, stirring constantly, for just a minute or two. Add the broth, coconut milk,
and water. Whisk it all up.
4. When the chicken has cooled enough to handle, strip the chicken off the bones and chop it up. Stir
the chicken into the sauce.
Cauli-Rice
Servings: 4
Ingredients:
½ head cauliflower
Directions:
1. Trim the leaves and bottom of the stem off of cauliflower. Whack the rest into chunks and run
through the shredding blade of food processor.
2. Steam the shreds lightly. To do this in the microwave, add 1T of water, cover, and run 6 minutes on
high. When it’s done, uncover immediately otherwise it will continue to cook).

WEEK 2
14
DAY 1
Breakfast
Mediterranean Eggs*
Hot tea
Lunch
Colorful Chicken-Spinach Salad
1 cup (4 oz) diced cooked chicken
½ cup diced red bell pepper
3 artichoke hearts
2 scallions (including crisp)
1T minced fresh parsley
2 cups Spring Mix greens
2T Balsamic Vinaigrette dressing
1 cup mixed berries
Dinner
Cod with Spinach & Tomatoes*
1 oz. almonds
1 cup cantaloupe
DAY 2
Breakfast
Flax & Coconut Muffin-in-a-Mug*
1 hardboiled egg
½ cup mixed berries
Hot tea
Lunch
Fish Taco Salad*
Dinner
Dill Chicken*
1 apple

WEEK 2
15
DAY 3
Breakfast
Egg Scramble
2 mushrooms, chopped
¼ red bell pepper
1 scallion
½T olive oil
3 eggs
3T unsweetened coconut milk
½ T brown mustard
1 small pear
Hot tea
Lunch
Greek Yogurt Chicken Salad*
2 cups mixed greens
1 oz. almonds
Dinner
Shrimp Stir-Fry*
1 cup cantaloupe
DAY 4
Breakfast
Tomato and Avocado Omelet
2 eggs
1 egg white
½ T olive oil
¼ medium tomato, diced
1T minced red onion
½ garlic clove
½ tsp lime juice
1T minced fresh cilantro
Hot tea
Lunch
Garbanzo Tuna
1 can drained chickpeas
1 can tuna
¼ cup finely chopped celery
¼ cup finely chopped onion
½ tomato
1/3 balsamic vinaigrette
¼ tsp pepper
Salt to taste
*Chill
Dinner
Blackened Steak*
1 cup snow peas

WEEK 2
16
DAY 5
Breakfast
Blueberry Almond Pancakes*
3 oz. non-fat Greek yogurt
Hot tea
Lunch
Egg Salad*
1 cup snow peas
Dinner
Orange-Pecan Chicken Skillet*
Orange (remaining from recipe)
1 cup grilled zucchini
DAY 6
Breakfast
Mexican Eggs
¼ cup diced onion
½ T olive oil
½ medium tomato
¼ green pepper
½ small pepper, minced
3 eggs
½ clove garlic
½ tsp ground cumin
½ tsp ground coriander
½ tsp dried oregano
1 apple
Hot tea
Lunch
Garbanzo Tuna
*Leftover from Day 4
Dinner
Lemon-Anchovy Tilapia*
1 cup mixed berries
½ cup steamed broccoli

WEEK 2
17
DAY 7
Breakfast
Vanilla-Maple Paleonola*
Hot tea
**Can make ahead of time!
Lunch
Egg Salad
*Leftover from Day 5
2 cups spinach
Dinner
Bacon Salmon*
½ cup edamame (in pods)
1 cup steamed green beans

18
WEEK 2 RECIPES
DAY 1
Mediterranean Eggs
Servings: 1
Ingredients:
2T diced onion 2T olive oil
2T minced green bell pepper 1 clove garlic, crushed
2T dry-packed sundried tomatoes 1t dried oregano
1 jarred artichoke heart 4 eggs: 1 whole + 3 egg whites
Directions:
1. Dice onion, mince pepper, chop sundried tomatoes, and slice artichoke heart.
2. In skillet, sauté vegetables in 1T oil over medium-low heat. Crush the garlic and oregano while
vegetables cook.
3. When onion is translucent and pepper is soft, scoop the vegetables onto a serving plate.
4. Add the rest of the oil to the pan, and crack in the eggs. Cover the skillet and let the eggs cook until
the whites are set, but the yolks are still soft (about 5 minutes). Scramble if you prefer.
5. Place the eggs on the bed of vegetables and serve.
Cod with Spinach & Tomatoes
Servings: 2
Ingredients:
2 cups fresh spinach Salt (optional)
2 tsp olive oil Black pepper
½ lb cod fillet (or fish of choice) 2 pinches cayenne
½ lemon 1 small tomato
Directions:
1. Preheat oven to 350®F. Grease roasting pan for fillets.
2. Make bed of spinach about the size of fillets. Oil fillets and place them on top of the spinach.
Squeeze lemon over the fish. Pepper lightly, and sprinkle fish with cayenne.
3. Slice tomato into thin slices, and cover the fish fillets with tomato slices.
4. Bake for 15 minutes and serve.

19
DAY 2
Flax & Coconut Muffin-in-a-Mug
Servings: 1
Ingredients:
1 tsp coconut oil 2T shredded coconut meat
1 egg ½ tsp baking powder
20 drops French Vanilla liquid Stevia 1/8 tsp salt
2T flaxseed meal 1 tsp ground cinnamon
Directions:
1. Use a little extra coconut oil to thoroughly grease the coffee mug. Put 1 tsp of coconut oil in it and
microwave for 10 seconds.
2. Add egg and Stevia to the coconut oil and use a fork to stir up very well.
3. Measure everything else in a bowl and stir together, breaking up any clumps of baking powder.
4. Add the dry mixture to the mug and stir with the fork until it’s lended. Make sure there are no
pockets of dry stuff, but do not over-mix.
5. Microwave on high for 1 minute, then check to see if it is done. If it is pulling away from the sides of
the mug, it is done.
6. Tip it onto a plate, and serve.
Fish Taco Salad
Servings: 1
Ingredients:
4 oz. mahi mahi (or other) fillet 2 cups shredded cabbage
2T extra-virgin olive oil 1/8 cup minced red onion
½ lime ½ diced tomato
1T chili powder Salt and black pepper, to taste
1 jalapeno, seeded and chopped Salsa
¼ cup minced fresh cilantro
Directions:
1. Measure and whisk together olive oil, juice of lime, chili powder, jalapeno, and minced cilantro. Pour
half of the mixture over fish, turning the fillets several times to coat. Let the fish marinate for at least
30 minutes.
2. Grill fish about 5 minutes each side, until white and flaky, basting once or twice while grilling.
3. Dice red onion and tomatoes. Combine with shredded cabbage in a mixing bowl, and pour the rest of
the olive oil-lime juice mixture over it, and toss. Salt and pepper to taste.
4. Cut up fish, and mix with salad. Add salsa and serve.

20
Dill Chicken
Servings: 3 Serving size: 1 thigh
Ingredients:
3 chicken thighs ½ tsp black pepper
1T olive oil ¼ medium onion, finely diced
½ cup low-sodium chicken broth 1T fresh parsley, minced
1 tsp dried dill (2 tsp fresh)
Directions:
1. Place skillet over medium-high heat and start browning the chicken thighs in olive oil until lightly
browned all over.
2. Measure the chicken broth and stir the dill pepper into it. Dice onion.
3. When thighs are golden all over, remove them to plate and add the onion to the skillet, turning the
heat to medium. Saute the onion in the fat until it is translucent.
4. Put the chicken thighs on top of the onion and pour the broth over it. Scatter parsley over the thigh.
5. Turn the heat down to low and cover. Cook for 25 minutes.
6. After 25 minutes, take the lid off the skillet and let the thighs simmer until the sauce reduces to
syrupy consistency. Serve the thighs with the sauce.
DAY 3
Greek Yogurt Chicken Salad
Servings: 2
Ingredients:
2 chicken breasts 1 pinch salt
3T non-fat plain Greek yogurt 1 pink black pepper
1 cup seedless red grapes, halved 3T chopped walnuts
1 celery stalk, finely chopped
Directions:
1. Bring a pot of water to a boil. Add the chicken and poach until cooked through, 15 minutes. Remove
from water and let rest on a cutting board for 5 minutes. Give the chicken a rough chop, put it in a
bowl, and place it in the fridge for a few minutes to cool.
2. Bring the bowl out of the fridge, and add the yogurt, grapes, celery, and pinches of salt and pepper.
Mix to combine. Top with walnuts.
3. Top on a bed of greens, and serve.

21
Shrimp Stir-Fry
Servings: 2
Ingredients:
½ cup coconut oil, divided 1 large onion, largely diced
1 tsp Chinese 5-spice powder ½ lb. shrimp
2 ground garlic cloves 1T grated gingerroot
2 cups green beans
Directions:
1. In a small, nonreactive saucepan, combine the coconut oil, Chinese 5-spice powder, and garlic cloves.
Bring to a simmer, turn off the heat, and let it steep.
2. Trim the green beans and cut them into 2-inch lengths. Dice the onion, and peel shrimp if needed.
Grate the gingerroot and have it close by.
3. Using a wok or heavy skillet, add a few tablespoons of coconut oil over high heat, and let it get hot.
4. Toss in the shrimp and stir-fry until it is pink. Remove to a plate.
5. Add another tablespoon of oil to the skillet, and then add green beans and onion. Stir-fry until
tender-crisp.
6. Return the shrimp to the wok, along with the ginger and spice blend. Stir-fry for another minute or
so, then serve.
DAY 4
Blackened Steak
Servings: 2
Ingredients:
¾ l . steak of choice ” thick)
1 tsp Blackening Spice
½ T olive oil
*Use blackening spices from Week 1:Day 4 Recipe
Directions:
1. Heat up grill or skillet.
2. Sprinkle Blackening Spice evenly over both sides of the steak, using palm to gently press the spice
into the meat to help it adhere.
3. When skillet or grill is hot, add olive oil (if skillet) and add steak. After roughly 5 minutes (be sure to
watch steak), flip steak to finish cooking. Steak should be crusty on the outside and pink in the
middle.

22
DAY 5
Blueberry Pancakes
Servings: 10 Serving size: 2 pancakes
Ingredients:
¾ cup almond meal 2T coconut oil
2T flaxseed meal 2T water
2T coconut flour 10 drops vanilla liquid Stevia
¼ tsp salt 3 eggs
½ tsp baking soda 1 cup blueberries
¼ cup shredded coconut meat Coconut oil, as needed
½ cup Greek yogurt
Directions:
1. Measure all dry ingredients in a mixing bowl and stir until evenly distributed.
2. Place skillet or griddle over medium-high heat to begin heating.
3. Whisk Greek yogurt, melted coconut oil, water, Stevia, and eggs together. Add dry ingredients and
whisk until there are no pockets of dry ingredients. Stir in the blueberries.
4. Add just enough coconut oil to skillet or griddle to film it. Scoop ¼ cup batter onto skillet, flipping
when bubbles start to form.
Orange-Pecan Chicken Skillet
Servings: 2
Ingredients:
½ head cauliflower ¼ orange
1½ T olive oil ½ lemon
2T chopped pecans 1T chicken broth
½ lb. boneless, skinless chicken breast 2T fresh parsley, minced
¼ medium onion, chopped Salt and black pepper
¼ red bell pepper, diced
Directions:
1. Prepare Cauli-Rice.*(See Week 1: Day 7 Recipe)
2. Chop pecans, dice chicken ˞ ½” cu es), chop onion, and dice red pepper.
3. Melt half of olive oil in heavy skillet over medium heat. Add pecans and stir until toasty. This is a
short process. Remove before they burn and transfer to plate to reserve.
4. Turn up the burner to medium high. Add olive oil, and then add the chicken. Stir-fry until the pink is
gone, Remove it from the skillet and reserve.
5. Add the onion and red pepper to the skillet and stir-fry until the onion is translucent. Add the chicken
and cauliflower. Grate the zest from the orange and squeeze in the juice of the orange and the
lemon. Add the chicken broth. Stir everything well.
6. Add the pecans and parsley, then serve.

23
DAY 6
Egg Salad
Servings: 3
Ingredients:
½ bell pepper, diced 6 eggs, hardboiled
2 large celery ribs, diced 6T mayonnaise
4 scallions, sliced thin 1T brown mustard
2T fresh parsley, minced Salt and pepper to taste
Directions:
1. Cut up vegetables and eggs. Combine in a mixing bowl.
2. Stir together mayonnaise and mustard, then add to salad and stir it all up. Add salt and pepper to
taste.
3. Wrap in lettuce leaves or serve as is. Save extra for later use or snack.
Lemon-Anchovy Tilapia
Servings: 2
Ingredients:
12 oz. tilapia fillets (split in 2)
2T olive oil
Lemon-Anchovy Sauce:
1 egg yolk ½ shallot
1½ T brown mustard ½ clove garlic, peeled
1 oz. canned anchovies ½ cup olive oil
½ lemon
Directions:
For sauce:
1. Put egg yolks, mustard, anchovies(including oil), zest and juice of lemon, shallot, and garlic in food
processor. Run until shallot and garlic are pulverized.
2. Slowly pour in oil with food processor running. When the sauce thickens up like mayonnaise, and the
oil starts to puddle, stop. It is okay if there is extra oil left.
3. Keep refrigerated until serving.
For fish:
2. Grease baking dish for the size of fillets. Place fillets in baking dish and drizzle with olive oil.
3. Bake for 10 minutes.
4. Spread a tablespoon of Lemon-Anchovy sauce over each fillet. Bake for another 7-10 minutes, or
until flaky.
5. Serve, and add more sauce if desired.

24
DAY 7
Vanilla-Maple Paleonola
Servings: 16
Ingredients:
1 cup flaxseed meal 1/3 cup maple syrup
2 cups shredded coconut meat 2 cups chopped pecans
1 tsp ground cinnamon ½ cup sunflower seeds
½ cup water ½ cup chopped walnuts
½ cup coconut oil, melted ½ cup shelled pumpkin seeds
2 tsp vanilla ½ cup sliced almonds
Directions:
2. In a big mixing bowl, combine the flax meal, coconut, and cinnamon. Stir together so everything is
evenly distributed.
3. Measure water, oil, vanilla, and maple syrup and stir them together. Pour this over the dry
ingredients and use a whisk to stir until damp.
4. Line a 11x13-inch roasting pan with nonstick foil. Turn this mixture into pan. Press it into an even
layer in the bottom of the pan and place in oven for 1 hour.
5. When hour is up, take the pan out of the oven. Use the edge of a spatula to cut the whole thing into
1-inch squares, or smaller. It’s okay if chunks crum le. Stir the chunks around the pan.
6. Measure and stir in the seeds and nuts. Put the pan back in the oven for 20 minutes.
7. After 20 minutes, stir, and put the pan back in the oven. Repeat this 2 or 3 more times until the nuts
and seeds are toasted to liking.
8. Remove from oven, and store in a tightly lidded container.
Bacon Salmon
Servings: 2
Ingredients:
3 slices bacon Coconut oil
½ large onion 12 oz. salmon (cut in 2)
Directions:
1. Fry bacon in skillet until crunchy. Break into small bacon bits. Scoop it out and reserve when done.
2. While bacon is cooking, slice onion. Transfer to skillet and sauté until translucent. Add it to bacon.
Sprinkle with salt and pepper.
3. Add coconut oil to skillet to prevent sticking, and let it heat up. Pan-fry salmon. Let it cook 3-4
minutes per side, turning carefully.
4. Plate the fillets and top with bacon and onions. Serve.

WEEK 3
25
DAY 1
Breakfast
Sweet and Smoky Eggs*
1 peach
Hot tea
Lunch
Strawberry Chicken Salad
4 oz. grilled chicken
1T chopped walnuts
3T balsamic vinaigrette
4 strawberries, quartered
2 cups Spring Mix lettuce
Dinner
Garlic and Herb Fish
6 oz. grilled fish
Garlic and Herb Sauce*
1 grilled zucchini
1 baked sweet potato
39g protein; 7 g fat
DAY 2
Breakfast
Vanilla-Maple Paleonola**
Hot tea
**Use extra from Week 2:Day 7
Lunch
Spicy Citrus Chicken Salad*
Dinner
Pink Grapefruit Flounder*
½ cup cooked spinach (1 cup raw)
36g protein; 13 g fat

WEEK 3
26
DAY 3
Breakfast
Avocado Omelet
½ avocado, sliced
2 tsp minced onion
¼ lime
2 tsp fresh cilantro (optional)
2 eggs
1 cup mixed berries
Hot tea
Lunch
Spiced Salmon Salad
4 oz. salmon
-seasoning of choice
1 cup spinach
1 cup kale
½ cup sliced cucumber
½ cup cherry tomatoes
2T balsamic vinaigrette
1 pear
Dinner
Garlic and Herb Turkey
5 oz. turkey breast
Garlic and Herb Sauce (saved)
½ oz. crushed almonds (about 7)
½ cup mashed butternut squash
1 cup steamed broccoli
DAY 4
Breakfast
Blueberry Almond Pancakes**
3 oz. non-fat Greek yogurt
Hot tea
**Same recipe as Week 2
Lunch
Spicy Citrus Chicken Salad*
Dinner
Crispy Shredded Beef*
½ cup mashed butternut squash
½ cup cooked spinach
**May want to simmer beef night
before to save time, or crock pot

WEEK 3
27
DAY 5
Breakfast
Spinach & Mushroom Eggs
¼ cup minced onion
½ cup chopped mushrooms
1T olive oil
1 cup fresh spinach
3 eggs
1 peach
Hot tea
Lunch
Avocado Tuna Salad
1 avocado, mashed
5 oz. canned tuna
1 lemon, juiced
1T chopped onion
Dinner
5 oz. pork loin
½ cup edamame
DAY 6
Breakfast
Kale Eggs
1 cup kale
¼ minced onion
1T olive oil
1 garlic clove
1 pinch red pepper flakes
¼ lemon (juice)
3 eggs
1 small banana (½ large)
Hot tea
Lunch
Oven-Baked Meatballs**
1 cup kale + 1 tomato
1 apple
Dinner
Creamy Tarragon Chicken*
Cauli-Rice
½ cup broccoli

WEEK 3
28
DAY 7
Breakfast
Vanilla-Maple Paleonola**
Hot tea
**Use extra from Week 2:Day 7
Lunch
Tilapia Herb-Garden Salad
6 oz. grilled or baked tilapia
6 fresh snow pea pods
2cups spring mix-romaine lettuce
1 scallion
1T fresh parsley
1T thyme leaves, stems removed
1T fresh marjoram
2tsp minced tarragon
2T Dill Dressing*
1T toasted sunflower seeds
**Substitute herbs with what you
have
Dinner
Turkey Mushroom Stir-Fry*

29
WEEK 3 RECIPES
DAY 1
Sweet and Smoky Eggs
Servings: 1
Ingredients:
¼ cup diced onion 1 tsp chipotle adobo sauce
¼ cup diced red bell pepper ½ tsp oregano
¼ diced medium tomato ¼ tsp ground cumin
1T coconut oil 1 garlic clove
3 eggs
Directions:
1. Dice up vegetables. Put skillet on medium heat and start sautéing vegetables in the coconut oil.
2. Whisk eggs with chipotle sauce, oregano, cumin, and garlic.
3. When vegetables are soft, pour in the eggs and scramble until set.
Garlic and Herb Sauce
Servings: 7
Ingredients:
1 cup unsweetened coconut milk ¼ tsp dried thyme
1 garlic clove 1 scallion
¼ tsp dried basil ½ tsp dried dill
¼ tsp dried pepper ¼ tsp anchovy paste
Directions:
1. Toss everything into food processor and run until garlic and scallion are pulverized.
2. Place extra in airtight container and refrigerate.

30
DAY 2
Spicy Citrus Chicken Salad
Servings: 2
Ingredients:
2T pepitas (pumpkin seeds) ½ tsp ground cumin
¾ cup diced cooked chicken ¼ tsp cayenne, or to taste
3T diced red onion 1 clove garlic, crushed
¼ cup diced celery ¼ cup Olive Oil Mayonnaise
½ cup mandarin oranges Salt
1 tsp lime juice Juice and zest of orange
Directions:
1. Over medium heat, stir pumpkin seeds in a dry skillet until they puff and brown slightly. Let
them cool.
2. Assemble diced chicken, onion, and celery in a mixing bowl.
3. Squeeze the juice and ¼ tsp of zest from the orange into a small bowl. Add the lime juice, cumin,
cayenne, garlic, and mayonnaise. Whisk it up and pour it over the salad. Stir to coat.
4. Place half the mixture (1 serving) into a bowl and mix in half the toasted pumpkin seeds. Keep
other half refrigerated for later use. Save other half of pumpkin seeds to add just before serving.
Pink Grapefruit Flounder
Servings: 3
Ingredients:
1/3 cup coconut flour 2 shallots
Salt and black pepper 1 ruby red grapefruit
1 pinch cayenne 1T balsamic vinegar
2T coconut oil 1/8 tsp black pepper
1 lb flounder fillet (3 portions)
Directions:
1. Mix the coconut flour, salt, pepper, and cayenne. Roll the fillets so they are dusted all over.
2. Over medium-high heat, melt coconut oil to coat the bottom of a nonstick skillet. Place fillets on
skillet and cook for about 4 minutes per side. Remove when golden and flaky.
3. Mince up shallots, and cut grapefruit in half. Over a bowl (to catch the juice), use a sharp knife to cut
out each section, and cut each half again. Squeeze the remaining juice from the grapefruit shells into
the bowl.
4. Sauté shallots for 1-2 minutes. Stir in grapefruit juice, vinegar, and pepper. Boil for about 1 minute,
until syrupy. Stir in the grapefruit bits, just to heat them through.
5. Spoon the sauce over the fish, and serve.

31
DAY 4
Crispy Shredded Beef
Servings: 3
Ingredients:
¾ l . eef chuck, diced ” cu es) Water
½ onion 1 T coconut oil
Salt
Directions:
1. To simmer beef: Cut up beef chuck, and place in frying pan with diced onion. Add water and a pinch
of salt, cover. Bring to a boil. Turn the burner down so the water is barely simmering, cover the pot,
and let your beef cook for an hour, or until shredded. Let it cool in the broth. If using crock pot, give
beef at least 5-6 hours.
2. When beef is cool, place it on a large plate. Use forks to finely shred the beef.
3. Dice the rest of onion. Add coconut oil and onion to skillet over low heat. Cook until onion is
translucent.
4. Add the shredded beef and turn the burner up to medium-low. Let the beef fry, turning over every 3-
5 minutes or so, until beef shreds are brown and crispy.
DAY 6
Creamy Tarragon Chicken
Servings: 2
Ingredients:
¾ boneless, skinless chicken breast ½ cup unsweetened coconut milk
Salt and black pepper 2T lemon juice
1T olive oil 1 tsp chicken broth
½ T finely chopped tarragon
Directions:
1. Cut chicken into ½-inch slices. Salt and pepper lightly.
2. Add oil to skillet over medium-high heat. Add the chicken in batches so it is not too crowded. Sauté
until it is done and has a little golden color.
3. Return all the chicken to the skillet and stir in the tarragon.
4. Pour in the coconut milk and chicken broth. Stir. Let it simmer for a few minutes to cook down a
little. Squeeze the lemon juice in and stir. Salt and pepper to taste.

32
DAY 7
Turkey Mushroom Stir-Fry
Servings: 3
Ingredients:
1 lb turkey breast, boneless & skinless 6T balsamic vinegar
2 medium onions 1T grated gingerroot
2 cups sliced mushrooms 2 garlic cloves, minced
2 cups snow peas 3T coconut oil, divided
1 cup spinach
Directions:
1. Cut turkey into bite-sized pieces. Halve and slice your onions. Pinch the ends off the pea pods and
pull off any strings.
2. In small dish, stir together balsamic vinegar, gingerroot, and garlic. Set aside.
3. Put wok or large skillet over highest heat and melt half the oil. When it’s hot, add the turkey and stir-
fry until the pink is gone. Remove and set aside.
4. Melt the rest of the oil in the wok or skillet and throw in the onion. Stir-fry for a minute or so, then
add the mushrooms and pea pods. Stir fry another 1-2 minutes, until pea pods have turned bright
green. Add in spinach.
5. Add the turkey back to the skillet and add the balsamic mixture. Stir-fry another minute, then serve.

33
SNACK LIST
Approximately 200 calories
3 oz. salmon lox + 1 c. melon 160 calories
¼ cup mixed nuts 170-180 calories
Apple + 1T almond butter 175 calories
Banana + 1T almond butter 190 calories
½ Egg Salad (Wk. 2) + raw vegetables 195 calories
½ Avocado Tuna Salad (Wk. 3) + veggies 200 calories
5 oz. tuna w/ 2T mayo + raw veggies 200 calories
2 kale chips* + 1T almond butter 205 calories
6 oz. nonfat plain Greek yogurt + 1 cup mixed berries 210 calories
3 meatballs (Wk. 1) + raw veggies 220 calories
1 cup mixed berries + ¼ cup mixed nuts 235 calories
Apple + ¼ cup almonds 240 calories
¼ c. almonds + 2T dried fruit 240 calories
Banana + ¼ cup almonds 250 calories
Approximately 300 calories
Green Smoothie 260 calories
¾ Egg Salad (Wk. 2) + raw veggies 260 calories
Apple + 2T almond butter 270 calories
Banana + 2T almond butter 290 calories
½ serving Paleonola (Wk. 2) + 1T almond butter 290 calories
6 oz. Greek yogurt + 1 cup mixed berries + 2T almonds 290 calories
4 meatballs (Wk. 1) + raw veggies 295 calories
2 c. kale chips* + 2T almond butter 300 calories
Kale Chips
1 large bunch kale, torn, stems removed (about 16 cups)
1T extra virgin olive oil
¼ tsp salt
Directions:
1. Position racks in upper-third of oven. Preheat to 400°F.
2. If kale is wet, pat thoroughly dry with clean kitchen towel. Transfer to bowl. Drizzle with oil and sprinkle
with salt. Use hands to evenly distribute.
3. Fill 2 large rimmed baking sheets with 2 layers of kale, making sure kale does not overlap.
4. Cook for 8-12 minutes until leaves are mostly crisp, turning pans around halfway through. Store in airtight
container
Green Smoothie
1 cup unsweetened almond (or soy) milk 2T ground flaxseed
2 cups organic spinach 2T almond butter
1 banana, frozen 3 ice cubes

34
GROCERY LIST
STAPLES
These are the items that are commonly used or found throughout the recipes. They are categorized into
3 groups for this meal plan.
Must-Have Staples: These items are essential in the recipes they appear in.
Olive oil Almond Butter
Coconut oil Coconut meat
Mayonnaise (w/ olive oil) Coconut flour
Brown mustard Almond flour
Flaxseed
Less-Important Staples: These items are important, but the recipe will survive without them.
White wine vinegar
Pesto
Chipotle adobo sauce
Jarred minced garlic (if you don’t want to mince garlic every time the recipe calls)
Lemon juice/lime juice (if you don’t want to buy a lemon/lime every time the recipe calls)
Kind-of-Staples: These items are mostly seeds. They are usually in very small amounts in the recipe, and
will not affect the recipe if missing. However, although small, they are typically very nutrient-dense.
Pepitas (pumpkin seeds)
Sunflower seeds
Chia seeds
Coriander seeds
Stevia
Spices & Herbs: These are the spices that are seen in multiple recipes throughout the meal plan, and
may be a good idea to have on hand. It is not necessary though. The good thing about spices is if you
don’t have one specific one, you might have spice that is similar. Dried versions of herbs are another
option to buying fresh herbs.
Dill Chinese 5-spice
Cinnamon Dried oregano
Garlic powder Dried thyme
Chili powder Dried cilantro
Curry powder Dried parsley
Cayenne pepper Dried basil
Paprika Dried tarragon

35
GROCERY LIST
WEEK 1
The shopping guides are designed for single
servings, even though some recipes may have
multiple servings. Refer to recipes to determine
how much more you will need of a given item.
Vegetables
o 1 tub spinach (5 c.)
o 1 bag shredded cabbage
o 1 carrot
o 2 cups green beans
o 1 sweet potato
o 1 red onion
o 1 white onion
o 1 broccoli head
o 1 cauliflower head
o 4 bell peppers
o 2 tubs (or 1 large) cherry tomatoes
o 1 tomato
o Asparagus
o Snow pea pods
o Scallions (green onions)
o 8 oz. brussel sprouts
o 1 celery stalk
o 1 garlic bulb
o 1 tub sliced mushrooms
o Shallots
Meat and Eggs
o 18 egg carton
o About 26 oz. chicken breast (check oz.
on label)
o Strip steak (about ¼ lb)
o 1 package turkey bacon
o 1 lb. ground lean pork (or other lean
ground meat)
Fruit
o 3 avocados
o 1 bag grapes (1 cup)
o 1 apple
o 5 oranges
o 1 small tub blueberries
o 1 tub strawberries
o 1 tub berries of choice
o 2 mangoes
o 1 peach
o 2 bananas
Fish
o Salmon (about 20 oz.)
o Tilapia (about 10 oz.)
o Shrimp (½ lb)
Misc.
o Light Soymilk
o 1 tub nonfat plain Greek yogurt
o Balsamic Vinegar
o Olive Tapenade
o Chicken broth
o Tea
*If there is an item you dislike or have an
allergic reaction to, substitute it for another
similar item that better suits you.

36
GROCERY LIST
WEEK 2
Vegetables
o Snow pea pods
o 1 zucchini
o 3 onions
o 1 red onion
o 3 tomatoes
o 1 bell pepper
o Garlic bulb
o Broccoli
o 1 spinach tub (4 c.)
o Edamame (frozen)
o Green beans (1 cup)
o Artichoke hearts
o 1 bag shredded cabbage
o Celery (if low)
o Gingerroot
o 1 head cauliflower
o Scallions (green onions)
o Shallots
o Anchovies
Meat and Eggs
o 18 egg carton
o 3 chicken breasts
o Steak (about ¼ lb)
o 1 package turkey bacon (if low)
Fruit
o 2 oranges
o 1 apple
o 2 small tubs blueberries
o 1 tub Strawberries
o 1 small tub blackberries
o 1 small tub raspberries
o 1 lemon
o 1 lime
o Grapes (if low or bad)
Fish
o Salmon (6 oz.)
o Shrimp (½ lb)
o ½ lb cod (or other)
o 4 oz. mahi mahi (or other)
Misc.
o Light Soymilk
o 1 tub nonfat plain Greek yogurt (if low)
o Almonds
o Walnuts
o Pecans
o French Vanilla liquid Stevia
o Maple syrup
o Chicken broth (if low)
o Brown mustard
similar item that better suits you.

37
GROCERY LIST
WEEK 3
Vegetables
o 1 tub Spring Mix lettuce
o 1 small tub spinach
o 1 tub kale
o 1 zucchini
o 1 sweet potato
o 3 onions
o 1 red onion
o 1 cucumber
o 2 tomatoes
o 1 small tub cherry tomatoes
o Butternut squash
o Broccoli (2 c.)
o Cauliflower
o 1 bell pepper
o Shallots
o Sliced mushrooms
Meat and Eggs
o 18 egg carton
o 2-3 chicken breasts
o Turkey breasts (10 oz.)
o Pork loin (5 oz.)
o ¼ lb. beef chuck
Fruit
o 2 peaches
o 1 tub strawberries
o 2 tubs blueberries
o 1 raspberries
o 1 blackberries
o 2 pears
o 1 banana
o 1 can mandarin oranges
o 1 ruby red grapefruit
Fish
o Salmon (4 oz.)
o Flounder- 5 oz. (or other)
o 6 oz. fish of choice
o 1 can tuna
Misc.
o Light Soymilk
o 1 tub nonfat plain Greek yogurt (if low)
o Anchovy paste
similar item that better suits you

38
Suggested Spices and Herbs to Use
Beef: bay leaf, dry mustard, green pepper, garlic, marjoram, oregano, onion, thyme, sage,
mushrooms, chili powder, pepper, cumin
Chicken/
Turkey:
cranberries, parsley, paprika, green pepper, thyme, lemon juice, rosemary, onion,
tomato, chili powder
Lamb: curry, garlic, mint, pineapple, rosemary, lime juice, oregano
Pork: applesauce, rosemary, onion, sage, garlic, pepper, chili powder
Veal: apricots, bay leaf, curry, garlic, ginger, mushrooms, oregano, onion, pepper
Fish: bay leaf, curry, dry mustard, onion, green pepper, marjoram, paprika, dill, tomato, garlic,
almonds, cumin, pepper, lemon
Eggs: chives, dry mustard, green pepper, onion, parsley, curry, mushrooms, tomato, pico de
gallo
Beans: onions, garlic, coriander, tomatoes, lemon juice
Cabbage: lemon juice, caraway seeds, onion, green pepper, vinegar
Carrots: ginger, parsley, mint, nutmeg, cinnamon
Cauliflower: parsley, paprika, lemon juice, low sodium salad dressings
Corn: green pepper, mace, chili powder, onion pepper
Cucumbers: onions, vinegar, cracker pepper, dill
Greens: red pepper, vinegar, onion, lemon juice
Green
beans:
lemon juice, marjoram, nutmeg, dill seed, onion, tomato, pepper
Peas: onion, mint, parsley, green pepper, tomato
Potatoes: onion, mace, green peppers, dill, tomatoes, lemon, lime, parsley
Squash: onion, garlic, tomatoes, cumin, nutmeg, mace, cinnamon
Turnips: nutmeg, cinnamon
Other suggested seasonings:
Seasoned pepper Cloves Tabasco sauce
Anise Cinnamon Fresh salsa
Saffron Louisiana hot sauce Mrs. Dash
Splash of orange or pineapple juice All fresh peppers

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