Bodybuilding.com - Paleo Perfection_ 6 Meals to Kick Start Your Caveman Lifestyle!

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Main Nutrition Food and Recipes Recipes Paleo Perfection: 6 Meals To Kick Start Your Caveman Lifestyle!

The Paleo principles are simple: if you cangrow it or kill it, eat it. If its beenprocessed, dont. Here are six meals forone full day of Paleo perfection! Tweet

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Paleo Perfection: 6 Meals To KickStart Your Caveman Lifestyle!

by Mariel Lewis Oct 03, 2012

Paleo is more than a dietit's a way of life. Paleo nourishes your body with clean, natural foods

and provides all the minerals, nutrients, and vitamins it needs to stay healthy. The diet isdesigned to keep an active body properly fueled throughout the day, so if you lead an active life,

Paleo is a perfect fit.

I have been following the Paleo diet for more than six months and I've never felt better. I sleep

well, maintain a high energy level throughout the day, and keep my metabolism burning hot. My

digestion is great and my body is strong. I feed my body natural foods at the right frequency,

and I feel great!

Paleo may seem complicated, but you'll find that it's easy to maintain and simple to follow. It's

also delicious! Start your personal Paleo revolution by trying this full-day plan that includes

complete recipes for six meals. Once you've gotten the hang of the principles of the diet, you'll

be on your way to Paleo success. Eat clean and stay lean.

Meal 1 ///Sweet Potato Hash With EggAnd Almond-Coconut Waffle

Ingredients for Potato Hash and Egg

1 Free Range Organic Egg

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r 9 03/12/2013 19:34


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38.69g

38.77g

21.48g

1/4 shredded Sweet Potato

1/8 tsp Onion Powder

1/8 tsp Garlic Powder

1/8 tsp Cayenne Pepper

Sea Saltand freshly ground Black Pepperto taste

Coconut Oil Spray

Directions

Grease skillet with coconut spray and place on medium heat.1.

Add shredded sweet potato and cook for one minute.2.

Add spices and cook for another minute or two.3.

Once sweet potatoes start getting golden on the edges, add egg and cover with lid.4.

Let egg cook for about 3 minutes.5.

Serve!6.

Ingredients for Almond-Coconut Waffle

1 1/2 cup Almond Flour

1/4 cup shredded Coconut

1/2 tsp Baking Soda

2 Eggs

1 tsp Vanilla Extract

1 tbsp Raw Honey

1/4 cup canned Full-Fat Coconut Milk

Fresh Raspberries(for topping)

Coconut Flakes (for topping)

Directions

Turn on waffle maker.1.

Mix all ingredients.2.

Pour mixture into waffle maker and cook until machine beeps.3.

Top with coconut flakes and fresh raspberries. For additional sweetness, add a bit of

honey.

4.

Nutrition FactsServing Size Full Meal

Amount per serving

Calories 583.19

Total Fat

Total Carb

Protein

Sweet Potato Hash with Egg and Almond-Coconut WafflePDF (16.6 KB)

Meal 2 ///Chicken And Broccoli


r 9 03/12/2013 19:34


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1.5g

14g

28g

Ingredients For Chicken

6 Chicken Breasts

Lemon Pepper to taste

Sea Salt to taste

Directions

Turn oven to "broil" and arrange rack so baking pan is close to heat.1.Cover baking pan with aluminum foil and set aside.2.

Season both sides of chicken breasts with sea salt and a generous amount of lemonpepper.

3.

Place chicken breasts in the middle of the baking pan and broil for 12-13 minutes (or until

bottom side is golden).

4.

Flip and broil for another 12 minutes5.

When both sides are golden, remove from oven and serve.6.

Ingredients for Steamed Broccoli

1 cup fresh Broccoli1.

1/2 teaspoon of Salt (optional)2.

Directions

Bring 1/4 inch of water to boil in a large pan.1.Add salt and broccoli florets.2.

Cover and steam until desired tenderness.3.

For added spice, add Sriracha hot sauce on the side for chicken and broccoli.4.

Nutrition FactsServing Size 6 Servings

Amount per serving

Calories 174

Total Fat

Total Carb

Protein

Chicken and BroccoliPDF (67.8 KB)

Meal 3 ///Bison And Greens


r 9 03/12/2013 19:34


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40.89g

22.47g24.62g

Ingredients For Bison Burger

1 lb Organic Ground Bison

1 Shallot

2 Jalapeno Peppers

1 Egg

3 Garlic Cloves

Sea Salt and Pepper to taste

Directions

Turn oven to broil. Arrange rack so baking pan is close to heat.1.

Cover baking pan with aluminum foil and set aside.2.

Combine all ingredients and form into patties.3.

Place patties on the center of the baking pan and broil for 6-8 minutes. Flip and broil foranother 6-8 minutes.

4.

When both sides are golden brown, remove from oven.5.

Ingredients For Greens Salad

1 cup Greens

5 Cherry Tomatoes

4 Walnuts, chopped

1/4 Avocado

1 tbsp Walnut Oil

1 tbsp Balsamic Vinegar

Directions

Place all vegetables in a plate or salad bowl and mix.1.

Top salad with walnuts, walnut oil, and balsamic vinegar.2.

Nutrition FactsServing Size 4-5 Servings (Bison Burger)

Amount per serving

Calories 533.55

Total Fat

Total CarbProtein

Bison and GreensPDF (15.4 KB)

Meal 4 ///Tilapia And Sweet Potatoes


r 9 03/12/2013 19:34


5/9

13.91g

14.16g

31.11g

Ingredients For Tilapia

6 Tilapia Fillets

7 tbsp Pesto Sauce

7 tsp Almond Flour

Coconut Oil Spray

Sea Salt and freshly Ground Pepper to taste

Directions

Preheat oven to 400 degrees F.1.

Spray baking dish with coconut oil.2.

Place tilapia in dish and top with pesto. Sprinkle with almond flour, sea salt, and pepper.3.

Bake for about 10 minutes.4.

List Item5.

Ingredients For Sweet Potato

1 Sweet Potato

Cinnamon, Sea Salt, and freshly ground Black Pepper to taste

Directions

Preheat oven to 400 degrees F.1.

Wash, dry, and poke holes in the sweet potato.2.

Place sweet potato in an aluminum-foil-covered baking pan and bake for 45 minutes to onehour.

3.

Once potato is done, cut in half and store 1/2 for later.4.

Slice sweet potato and sprinkle with cinnamon, sea salt, and black pepper.5.

Nutrition FactsServing Size 6 Servings (Tilapia) 2

Servings (Sweet Potato)

Amount per serving

Calories 297.5

Total Fat

Total Carb

Protein

Tilapia and Sweet PotatoesPDF (15.4 KB)

Meal 5 ///Artichoke And Healthy Ice Cream


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Ingredients for Artichoke and Dipping Sauce

2 Artichokes(cut stem and top of leaves)

3 Hard-Boiled Eggs

2 tbsp finely diced Green Onions

2 tbsp White Vinegar

1 tsp Mustard

1 tsp Olive Oil3 tbsp of Purified Water

Sea Salt and freshly ground Black Pepper to taste

Directions

Place artichoke in a large, water-filled pot and place over medium heat.1.

Bring water to a boil and let it cook for 45 minutes.2.

While artichokes are cooking, separate yolks from egg whites, smash yolks with fork and

finely chop the whites.

3.

Place in a bowl and combine with the rest of the ingredients.4.

Mix well, add purified water, and mix again.5.

Once artichokes are done, let them cool and serve with dipping sauce.6.

Ingredients For Ice Cream

1 already-baked Sweet Potato (with skin removed)

1 can Full-Fat Coconut Milk

1 tbsp Maple Syrup

2 Egg Yolks

2 tbsp Cinnamon

1 tsp Vanilla Extract

1/8 tsp Nutmeg

1/8 tsp Sea Salt

Directions

Place ice cream attachment in your freezer and leave over night.1.

Place sweet potato and coconut milk in food processor. Process to a pured consistency.2.

Add vanilla, cinnamon, nutmeg, sea salt, and egg yolks. Process until all ingredients arewell-combined.

3.

Pour mixture in a mixing bowl and refrigerate for at least two hours.4.

Once mixture is cold, add it to your ice cream maker and follow instructions.5.


r 9 03/12/2013 19:34


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36.2g

36.5g

22.64g

12g

41.1g

7.3g

Let churn for 25-30 minutes.6.

Nutrition FactsServing Size 2 Servings (Artichoke

Recipe) 4 Servings (Ice Cream Recipe)

Amount per serving

Calories 536.6

Total Fat

Total Carb

Protein

Artichoke and Healthy Ice CreamPDF (59.7 KB)

Meal 6 (Optional) ///Hearty Paleo Juice

Ingredients For Juice

2 organic Carrots

2 fresh, organic Beets

1 Red Apple

Directions

Scrub beets with vegetable brush to remove any dirt.1.

Place beets in a large pot with enough water to cover them.2.

Bring water to a boil and simmer for 25 minutes.3.

Drain hot water and rinse beets with cold water.4.

While beets are in cold water, peel their skins.5.

Trim ends off beets and cut into slices.6.

Peel carrots and apple.7.

Slice apple and cut each carrot in half.8.

Place all ingredients into juicer. Enjoy!9.

Nutrition FactsServing Size 1 Serving

Amount per serving

Calories 301.5

Total Fat

Total Carb

Protein

Hearty Paleo JuicePDF (55.3 KB)

Daily TotalsTotals include extra snacks:

1/4 cup Whole Almonds

1 cup Coffeewith 2 tbsp of Almond Milk

Calories:2,426

Fat:143 g

Carbs:167 g

Protein:135 g


r 9 03/12/2013 19:34


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POOR 1 2 3 4 5 6 7 8 9 10 EXCELLENT

OVERALL RATING

6.3 Out of 10Good17 Ratings

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Mariel Lewis

Mariel is a fitness enthusiast from Quito, Ecuador. She is

passionate about the health industry and looks forward to

sharing what she has learned.

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Rep Power: 0

Body Stats

ht: 13'8"

wt: 164 lbsbf: 25.0%

fusioncouch

Yum sounds amazing

Mar 16, 2013 9:48am|report

Rep Power: 0

Body Stats

ht: 9'2"wt: 110 lbs

bf: 16.0%

arianatelllo

This is perfect thank you bb you've made me one happy

camper.. Or cavegirl:)

May 18, 2013 7:37pm|report

Body Stats

ht: 11'6"

ianwe11

i thought you couldn't have eggs on a paleo diet?


r 9 03/12/2013 19:34


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Bodybuilding.com - Paleo Perfection_ 6 Meals to Kick Start Your Caveman Lifestyle!

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