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`Diet plan

Dr. Yousef Elshrek

Day One

(1245 calories)

Breakfast

Breakfast Sweet Potato Hash – Cut out the regular white potatoes

and go with this sweet potato hash served up with eggs for a nicely

balanced Paleo meal. Sweet potatoes provide beta-Carotene, which

converts to Vitamin A in the body, fueling you through your

morning. They’re also lower on the glycemic index so you can stay

focused and alert and get stuff done.

Breakfast contains as following

One serving of Sweet potato hush contains

1. ½ cup (72 gms)

2. Total calories 235

3. Fat 15.6 gms

4. Carbohydrate 23.2 gms

5. Protein 1.9 gms

One medium egg

1. Weight is around 50 – 54 gms

2. Total calories 65

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3. Fat 4.37 gms

4. Carbohydrate 0.34 gms

5. Sugar 0.34 gms

6. Cholesterol 186 gms

7. Protein 5.54 gms

Total calories in breakfast = 235+65 =300 calories

Lunch

Tuna Avocado Lettuce Wraps – The combination of protein from

the tuna, and healthy fats from the avocado make this a fully

satisfying lunch. The avocado also provides you with potassium and

fiber, and it’s important to get your daily fiber while on the Paleo

diet. The wraps cut out the grains and carbs so you get a satisfying

lunch, and feel great all afternoon. No food comas with Paleo, just

pure energy from whole foods so you can be at your best.

Lunch

1. Calories per serving of Tuna Avocado Lettuce Wraps

Total calories = 204

95 calories of Avocados, California (Haas), (0.33 fruit

without skin and seeds)

42 calories of Tuna, Starkist Chunk White Albacore in

Water (2.5 servings), (0.83 serving)

30 calories of Mayonnaise, regular (mayo), (0.33 tbsp)

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30 calories of Mayonnaise, regular (mayo), (0.33 tbsp)

4 calories of Celery, raw, (0.67 stalk, medium (7-1/2" - 8"

long))

2 calories of Bib Lettuce, (1.67 leaf, medium)

1 calories of Onions, raw, (0.33 tbsp chopped)

2. One one apple 55 calories

Total calories in lunch =204 + 55 = 249

Snack

Strawberry Fruit Leather – Bring a strip of fruit leather with you

on the go and you’ll feel like a little kid again! And when you make

it yourself you don’t have to worry about what’s in it. There’s

nothing artificial about this fruit leather, and of course no High

Fructose Corn Syrup. Snacking really is fun when you make snacks

that don’t send you off course or leave you feeling lousy.

Strawberry Fruit Leather

1. Total calories 45

2. Carbohydrate 12 gm

3. Sugar 9 gms

One small fruit 55 calories

Total calories in snake = 100

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Dinner

Contains

1. Curried Paleo Cauliflower Soup 2. Dill & Lemon Baked Salmon in Parchment 3. Balsamic Green Bean Salad

Curried Paleo Cauliflower Soup – Have a bowl of this soup as a

precursor to dinner, or serve it alongside the salmon and green

beans. It’s the sort of soup that will get you salivating as it simmers,

and will signal your digestive juices that it’s time to eat. It also

provides you with a serving of cauliflower, a cruciferous vegetable

with several health benefits.

Curried Paleo Cauliflower Soup

Servings: 3-4 person (total calories 1016 )

Per person 255 – 337 calories

Ingredients

1. 2 tbsp olive oil ( 18 calories)

2. 1 onion, chopped (4 calories)

3. 1 large head of cauliflower, cut into florets

210 calorie

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Fat0.84 gms

Carbohydrate 44.52 gms

Protein 16.63

4. 3 cups low-sodium chicken stock (20 calories)

5. 1/2 tsp coriander(9 calories)

6. 1/2 tsp turmeric( 4 calories)

7. 1 1/2 tsp cumin( 11 calories)

8. 1 cup full-fat coconut milk (550 Calories)

Fat 48 gms

Carbohydrate 7 gms

Protein 4.56 gms

9. 1/4 cup roasted cashews

Calories 188.5

Protein 6 gms

Fat 15 gms

carbohydrate 18

10. 2 tbsp fresh parsley, finely chopped

11. Salt and pepper, to taste

Instructions

1. Preheat the oven to 375 degrees F. Spread out the onion and

cauliflower in a single layer on a baking sheet. Drizzle with

olive oil and sprinkle with salt and pepper. Roast for 15-20

minutes until golden, stirring once.

2. Place the cauliflower and onions in a large pot and add the

chicken stock. Stir in the coriander, turmeric, cumin, and a

pinch of salt. Bring to a boil and let boil for 5 minutes. Remove

from heat.

3. Using an immersion blender, puree ingredients in the pot until

smooth. (Alternatively, carefully transfer to a blender.) Stir in

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the coconut milk and warm the soup to serve. Taste to adjust

seasonings as necessary. Serve with roasted cashews and top

with parsley.

Dill & Lemon Baked Salmon in Parchment – This dish will be the

centerpiece of the meal, and is the sort of satisfying fare you get to

eat on the Paleo diet. Salmon is a highly recommended fish to eat on

Paleo, and provides you with important omega-3s. It is one food that

health experts agree you should have multiple times a week. Go with

wild caught salmon for the best results and to avoid the

contaminants found in farm-raised fish.

Dill & Lemon Baked Salmon in Parchment

Ingredients

1. 2 6-oz. salmon fillets

2. 2 zucchini, halved lengthwise and thinly sliced

3. 1/4 red onion, thinly sliced

4. 1 tsp fresh dill, chopped

5. 2 slices lemon

6. 1 tbsp fresh lemon juice

7. Extra virgin olive oil, for drizzling

8. Salt and freshly ground pepper

Instructions

1. Preheat the oven to 350 degrees F. Prepare two large pieces of

parchment paper by folding them in half to crease. Then open

the papers and lay flat.

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2. On one side of the crease, place half of the zucchini, red onion,

dill, and one lemon slice. Drizzle with olive oil and sprinkle

with salt and pepper. Place a salmon fillet on top and drizzle

with the lemon juice. Season with salt and pepper. Repeat with

the second piece of parchment paper and remaining

ingredients.

3. Fold the parchment paper over the salmon to close, making a

half-moon shape. Seal the open sides by folding small pleats in

the paper. Place the parchment packets on a rimmed baking

sheet and bake for 15-20 minutes until the salmon is opaque.

Serve warm.

Notes

Total calories = 119 for two serving

For one serving = 60

Balsamic Green Bean Salad – The tartness of the balsamic green

beans goes well with the dill and lemon from the salmon. Always

remember to get your vegetables on Paleo, and to lean towards

getting more vegetables than meat with each meal. Our ancestors

would have viewed meat as a treat and relied on vegetation to see

them through, so always fuel up with veggies.

Balsamic Green Bean Salad

1. 76.9 gms

2. Calories 89

3. Fat 6.5gms

4. Carbohydrate 5.2 gms

5. Sugar 1.4 gms

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6. Protein 3.5

Snake

One small fruit 55 calories

Total calories 1245 for 1st day as following

1. Breakfast = 300 calories

2. Lunch = 249 calories

3. Snake =100 calories

4. Dinner =541 calories

5. Snake = 55 calories

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Day Two

(1169 calories)

Breakfast

Balsamic Green Bean Salad – This is like a quiche redefined,

without any unnecessary ingredients, but plenty of flavor and

nutrition. Broccoli is the poster child for healthy food, and supplies

fiber to get your day off on the right foot and meet part of your daily

fiber requirement. Eggs supply protein which powers you through

till lunch.

Balsamic Green Bean Salad

1. ¾ cup

2. Calories 77

3. Fat 5gms

4. Cholesterol 5gms

5. Carbohydrate 7 mgs

6. Protein 3 gms

Ingredients

1. 1 1/2 lbs green beans, trimmed and cut to 3 inch long pieces

2. 1/2 red onion, finely chopped

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3. 3 tbsp olive oil

4. 2 tbsp balsamic vinegar

5. 1/3 cup chopped walnuts

6. Salt and pepper to taste

Instructions

1. Bring a pot of salted water to a boil. Add the green beans and

blanch for 2-3 minutes. The beans should be just barely cooked

through and still crisp. Prepare a large bowl of ice water while

the beans are cooking. Remove beans from hot water and place

into ice bath to stop the cooking. Drain.

2. Place the green beans and red onion in a large bowl. Toss in

the olive oil to coat. Sprinkle in the balsamic and season with

salt and freshly ground black pepper. Top with chopped

walnuts to serve.

Snake

One apple small size = 55 calories

Lunch

Meatball Sandwich – You may get a bit messy with this meatball

sandwich which gets rid of the bread and uses zucchini instead. Be

sure to have a supply of napkins on hand. This meaty midday

reprieve will make you feel like you’re not on a diet at all, and

without the grain and gluten from a regular sandwich, you’ll be able

to get stuff done after lunch.

Calories per Ingredient

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Here are the foods from food nutrition database that were

used for the nutrition calculations of this recipe.

Calories per serving of Meatball Sandwich

230 calories of Meatballs, Frozen, (3 oz)

118 calories of Blimpie Wheat Sub Roll (approx. 6), (0.50

serving)

72 calories of Mozzarella Cheese, part skim milk, (1 oz)

36 calories of Spaghetti/Marinara Sauce (tomato sauce),

(0.25 cup)

Nutrition Facts

Servings Per Recipe: 2

Serving Size: 1 serving

Amount Per Serving

Calories 455.1

Total Fat 24.8 g

Saturated Fat 9.6 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 1.8 g

Cholesterol 66.4 mg

Sodium 1,067.1 mg

Potassium 208.2 mg

Total Carbohydrate 31.2 g

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Dietary Fiber 13.8 g

Sugars 2.7 g

Protein 26.3 g

Snack

Energy Bars – Say goodbye to the post-lunch blahs with this energy

bar that will help get you through the rest of your day with ease. It’s

great for those days when you just don’t know where you’ll be when

hunger hits. It’s super portable so you can have it while driving,

even use it to power up before an after-work workout.

Energy Bars

Nutrition Facts

Serving Size 60.3g

Amount Per Serving

Calories 277

Calories from Fat 158

Cholesterol 0mg

Total Carbohydrates 29.1g

Dietary Fiber 5.0gms

Sugars 19.0gms

Protein 6.9gms

One small fruit =55 calories

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Dinner

Thai Red Curry with Squash – Get all of the taste you’d expect from

a traditional bowl of curry with the right adjustments to make it

totally Paleo friendly. You’ll be amazed at some of the meals you

can have on the Paleo diet. You don’t have to go without, or eat food

that looks or tastes weird. You get to have full-flavored dishes like

this one inspired by some of the tastiest cuisines on the planet.

Vegetarian Thai Red Curry with Squash

Servings: 4 =473.5 calories

For one serving = 118 calories

Ingredients

1. 1 tbsp coconut oil = 120 calories

2. 1 medium yellow onion, diced = 46 calories

3. 1 tsp salt

4. 1 green bell pepper, thinly sliced = 30 calories

5. 4 cloves garlic, minced 0.5 calories = 0.5 calories

6. 1-inch piece fresh ginger, peeled and minced = 30 calories

7. 3 tbsp Thai red curry paste = 10 calories

8. 1 14-oz. can coconut milk = 125 calories

9. 1 tbsp coconut aminos = 5calories

10. 1 large acorn squash, peeled, seeded, and cut into 1-inch cubes = 80 calories

11. 2 tsp lime juice =1 calories

12. 1/4 cup cilantro, choppe = 1 calories

13. Cauliflower rice, for serving = 25 calories

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Instructions

1. Melt the coconut oil in a large pan over medium heat. Add the

onion and cook for 5-6 minutes, stirring occasionally. Add the

bell pepper, garlic, ginger, and salt and stir to combine. Cook

for an additional minute.

2. Add the curry paste to the pan and cook for about a minute,

stirring to coat the other ingredients. Add in the coconut milk

and coconut aminos and bring to a simmer. Stir in the squash.

Simmer, stirring occasionally, for 15-20 minutes until the

squash is fork-tender. Remove the pan from the heat and stir

in the lime juice. Taste and adjust salt and lime juice as

necessary. Sprinkle with cilantro to serve.

Cauliflower Rice – The only way to serve up a bowl of Thai curry is

with rice, but on Paleo we make it special using cauliflower. That

means fewer carbs and a serving of vegetables to go along with your

squash. Another example of how Paleo has been mislabeled as a

meat-centric diet. Vegetables serve an important function, providing

fiber, vitamins and minerals to supplement meat.

Cauliflower Rice

Servings: 6

Serving Size: 1 cup

Nutritional Information: 35 calories, .3g of fat, 7.3g of

carbohydrates, 3.5g of fiber, 2.8g of protein

Weight Watchers® Points Plus : 0

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Ingredients

1 Head Cauliflower

Salt and Pepper

Optional: Olive oil if you will saute it

Instructions

1. Roughly chop the cauliflower into smaller pieces.

2. Chop cauliflower in a food processor until it it broken into

small “rice” like pieces.

3. Option 1: Place the desired serving size in a microwave safe

dish and microwave for 1 1/2 minutes to 3 minutes until it is at

your desired consistency. Add salt and pepper to taste and any

other spices of flavoring.

4. Option 2: Add 1 tsp olive oil to a small pan. Add 1 diced shallot

or 1/4 cup onion and saute until translucent. Add cauliflower

rice and cook for 3-5 minutes until at your desired consistency.

Add fresh herbs, spices, or your other favorite add ins.

Dessert (optional)

Coconut Macaroons – Good luck trying to find another diet

program out there that lets you enjoy macaroons with zero guilt

when you’re done. This recipe creates amazing tasting macaroons

that you can even serve to non-Pales dieters and they won’t know

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that they’re “diet food”. Wholesome ingredients is the key to great-

tasting desserts.

1. Serving size = 24gm

2. Calories = 97

3. Fat = 3gms

4. Carbohydrate = 17 gms

5. Sugar = 17 gms

6. Protein = 1 gms

Night snake

One small fruit = 55 calories

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Day Three

Breakfast

Breakfast Burritos – Don’t pull into the golden arches of doom,

make up this delicious breakfast burrito instead and your waistline

and heart will thank you. Avocado, spinach, and a lean protein are

just some of the examples of why this is your new healthy breakfast

go-to item. The tortillas are made grain-free out of eggs so your egg

is built right in.

CALORIES = 270

CALORIES FROM FAT =72

TOTAL FAT =8GMS 12%

SATURATED FAT = 1G 5%

POLYUNSATURATED FAT =0G

MONOUNSATURATED FAT = 0G

CHOLESTEROL = 0MG 0%

SODIUM =540MG 23%

CARBOHYDRATES = 38G 13%

DIETARY FIBER = 6G 24%

SUGARS = 3G

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PROTEIN = 12G

Lunch

Healthy Paleo Nachos – Nachos are on the menu when you’re on

Paleo, as long as you make them according to our no-longer-top-

secret in-house recipe. Your coworkers will wonder how you eat all

of this amazing looking food but appear to be losing weight. There’s

nothing quite as satisfying as a big plate of nachos, and on the Paleo

diet you’ll actually be helping to shed the pounds, not add them.

Calories 354

Total Fat 14 gms

Saturated 0 gms

Polyunsaturated 0 gms

Monounsaturated 0 g

Trans 0 g

Cholesterol 0 m

Total Carbs 24gms

Dietary Fiber 4 gms

Sugars 0 ggms

Protein 33 gms

Ingredients

1. 2 medium tomatoes, diced and seeded

2. 2 tbsp fresh cilantro, chopped

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3. 1-2 tbsp lime juice

4. 2 cups guacamole

5. 2 tbsp green onions, chopped

For the sweet potato chips

1. 3 large sweet potatoes

2. 3 tbsp melted coconut oil

3. 1 tsp salt

For the meat

1. 1 medium yellow onion, finely diced

2. 1 tbsp coconut oil

3. 1 green chili, diced

4. 1 lb. ground beef

5. 2 cloves garlic, minced

6. 1 tsp smoked paprika

7. 1/2 tsp ground cumin

8. 1 tbsp tomato paste

9. 12 oz. canned diced tomatoes

10. 1 tsp salt

11. 1/2 tsp pepper

Instructions

1. To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet

potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss

them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet

covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over

and bake for another 10 minutes. For the last ten minutes, watch the chips closely and

pull off any chips that start to brown, until all of the chips are cooked.

2. While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large

skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes

until softened. Add the ground beef and cook for 4-5 minutes, stirring regularly. Add the

garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine.

Bring the mixture to a simmer and then turn the heat down to medium-low. Cook,

covered, for 20-25 minutes, stirring regularly.

3. Stir the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust salt and

pepper to taste. Remove from heat.

4. To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add

the beef mixture into the middle of the circle, and then top with guacamole and green

onions.

Notes

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1. Servings: 4-6

Snack

Antioxidant Berry Shake – This shake will load you up with

antioxidants which will make you feel good by helping to protect

you from free radicals. Health experts agree that antioxidants play

an important role in helping to support the immune system and

fight off major diseases like cancer and heart disease. No diet would

be complete without a focus on these important nutrients.

Calories 128

Calories from Fat 0

Total Fat 0g 0%

Sodium 8mg 0%

Potassium 344.31mg 10%

Carbohydrates 29.6g 10%

Dietary Fiber 0g 0%

Sugars 25.6g

Protein 1.6g

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Dinner

Spaghetti Squash Shrimp Scampi – Enjoy the full flavor of shrimp

scampi without worrying that you’re ruining your diet plan. This is

a way to have a restaurant quality dinner in the comfort of your

home and not wonder what’s in your food or how it was made.

Quality control is an important part of the Paleo diet concept, and

learning to make delicious food is key to your success.

NUTRITION DATA

Per serving (recipe serves 3): 240 calories, 26 grams protein, 18 grams carbohydrates (4 grams

fiber), 7 grams fat

Ingredients

1 large spaghetti squash

12 oz. shrimp, peeled and deveined

3 TB light butter (or you can use 1 TB olive oil)

1 TB minced garlic

Salt and coarse ground black pepper, to taste

1 TB basil leaves, chopped (plus extra for garnish if you wish)

2 TB lemon juice

3TB shredded Parmesan cheese

How to Prepare

1. Preheat the oven to 400 degrees F.

2. Place squash in the microwave for about 5 minutes to soften before cutting.

3. Use a sharp knife and cut the squash in half lengthwise. Scoop out the seeds.

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4. Coat a baking sheet with non-stick cooking spray and place the halves cut side up onto the

sheet. Sprinkle with salt and pepper. Bake in the oven for approximately 45 minutes, or until the

squash is tender when poked with a fork. Remove from oven and set aside until cooled just

enough to handle.

5. Heat a large skillet over medium heat and add butter and garlic. Sauté for a few minutes until

the butter is melted and garlic starts to brown. Add shrimp, salt, pepper, and basil. Cook for 5-6

minutes, or until shrimp is fully cooked through.

6. While shrimp is cooking, scrape the insides of the squash with a fork to shred into strands and

place the shreds in a bowl.

7. Once the shrimp is cooked, remove skillet from heat and add the squash strands and lemon

juice. Toss to coat well.

8. Garnish with additional basil leaves (optional) and sprinkle with Parmesan cheese before

serving. Enjoy!

Honey Balsamic Roasted Brussels Sprouts – A side of Brussels

sprouts goes well with the scampi and provides plenty of fiber.

Brussels sprouts are a cruciferous vegetable that is routinely linked

to anti-cancer benefits. It’s nice to know you’re on a diet that

promotes eating foods that are life-saving, as well as body-

enhancing. Instead of feeling down about eating diet food, Paleo

helps you look forward to eating.

Ingredients

1. ½ lb Brussels sprouts

2. 1 tbsp olive oil

3. 3 tbsp balsamic vinegar

4. 1 tbsp honey

5. 1 tsp garlic powder

6. 1 tsp cayenne pepper

7. sea salt & black pepper, to taste

8. This recipe makes 2 servings

Directions

1. Preheat oven to 450 degrees Fahrenheit. Line a baking sheet with foil and spray with non-

stick cooking spray or spread with a light layer of olive oil.

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2. Halve the Brussels sprouts. Place in a mixing bowl and add in the olive oil, balsamic

vinegar, honey, and spices. Toss with hands until fully coated.

3. Pour Brussels sprouts onto baking sheet in one layer.

4. Bake for 20 minutes, or until golden brown.

5. Serve and enjoy! I like to sprinkle another bit of sea salt on them before eating.

Nutrition Facts per serving

CALORIES: 153

FAT: 7.5G

SATURATED FAT: 1.1G

CARBS: 20.5G

FIBER: 4.7G

PROTEIN: 4.2G

Garlic Breadsticks – Top off the going out to eat feeling by having a

serving of garlic breadsticks with your savory scampi. Breadsticks

are just one sign that you won’t have to sacrifice a traditional style

meal on Paleo, you simply make adjustments to how the breadsticks

are made and exclude the ingredients that harm you.

Large size

1. 135 calories

2. 5.24 gm fat

3. 18.7 gm carbohydrate

4. Protein 3.18 gm

Dessert (optional)

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The Best Paleo Brownies – Why settle for the rest when you can

have the best? That’s right, brownies get the green light on Paleo!

And not just any brownies, these brownies could be entered into a

brownie bake-off and still come out on top. That’s because you don’t

need to cut out the essential ingredients that make brownies so

addictive

Nutrition Facts

SERVING SIZE 1 BROWNIE

NUMBER OF SERVINGS 8

AMOUNT PER SERVING

CALORIES 184

CALORIES FROM FAT 40

% DAILY VALUE*

TOTAL FAT 12.4 G 19 %

SATURATED FAT 1.4 G 7 %

TRANS FAT 0 G

POLYUNSATURATED FAT 0.5 G

MONOUNSATURATED FAT 3 G

CHOLESTEROL 55 MG 18 %

SODIUM 15 MG 1 %

POTASSIUM 200 MG 6 %

TOTAL CARBOHYDRATE 18 G 6 %

DIETARY FIBER 5 G 19 %

SUGARS 7 G

OTHER CARBS 0 G

PROTEIN 5.6 G 11 %

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Day Four

Breakfast

Breakfast Pizza – No leftover cold pizza for you! You get a hot, fresh

pizza to start your day and keep you feeling satisfied until lunch.

This is the sort of meal that will make you wonder if you’re even on

a diet anymore. But this is a real beauty, giving you eggs, bacon,

spinach, and tomatoes for plenty of protein, nutrients, and

antioxidants.

Lunch

Chipotle Chicken Lettuce Wraps – After such a filling breakfast you

won’t need much to keep yourself feeling good, and these chicken

wraps have just the right spice to satisfy. Wrapping it up in lettuce

skips the need for a grain-filled wrap so you’ll have an easier time

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digesting these after lunch. On the Paleo diet you’ll notice that you

don’t have those mid-afternoon snooze sessions that you did before.

Snack

Cinnamon Apple Chips – Get a cinnamony sweet midday snack and

you will be perfectly ready for dinner when dinnertime arrives. This

is an effective follow-up to the chipotle wraps you had at lunch,

giving you a different flavor for your taste buds, with sweetness

coming from the apples and the flavor that only cinnamon can

provide.

Dinner

Beef and Broccoli Stir Fry – Let’s keep things simple with this

amazing combination of beef and broccoli that rivals the local

Chinese place without things like MSG. Use grass-fed beef and

you’ll be getting more CLA (conjugated linoleic acid) which helps

you burn fat instead of store it. It also helps to eat beef that is more

like the sort of meat that Paleolithic man would have eaten, beef

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that’s been fed a natural diet instead of processed grains that cows

would not naturally eat.

Cauliflower Rice – Gotta serve up your stir fry with a side of Paleo-

ified rice. It’s remarkably easy to make and you’ll be surprised at

how closely it replicates the real thing. Instead of feeling bloated and

stuffed after eating white rice, you’ll feel full and satisfied with

cauliflower rice. And the bonus is you won’t be hungry again an

hour later.

Dessert (optional)

Grilled Peaches with Coconut Cream – The sweet and sourness of

the peaches is the perfect cap to the beef and broccoli stir fry. We’ve

listed all desserts as optional because it’s really up to you and how

you’re feeling that night. If you’re full and don’t want dessert, don’t

have it. If you feel like you need that little something extra, or want

to finish on a sweet note, go ahead and have it. You don’t need to

wrestle with the choice in your head, just listen to your body.

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Day Five

Breakfast

Granola – If you’re missing the crunch of your favorite cereal or

granola, this special blend will cure the craving and make you love

Paleo even more. You may have to tinker with breakfast when you

first start up with Paleo and find what suits you best, a big breakfast

or something lighter with a mid-morning snack. Find that sweet

spot where you break your fast without slowing yourself down.

Lunch

Shrimp Fried “Rice” – You’ve probably got leftover cauliflower rice

from the night before, making today the perfect time to make this

delectable dish. While fried rice ordered from the local Chinese

restaurant is likely not health food, when you make it according to

the Paleo diet you’re getting a wholesome dish that is full of protein

and vegetables and healthy coconut oil so you not only get a

delicious lunch to enjoy, your body puts these nutrients to work for

the rest of the day.

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Snack

Pumpkin Pie Smoothie – This smoothie tastes great anytime of year

and is sure to make you love the rest of your afternoon. Smoothies

make great snacks because they’ll fill you up without making you

feel full, so you can still function at your best, and if you were

having some hunger you won’t anymore.

Dinner

“Pasta” Casserole – Sausage and kale get the starring roles here, but

there’s also spaghetti squash filling in for any pasta you may have

been expecting. You’ll notice that on Paleo you won’t be missing

classic dishes like pasta or spaghetti, you just sub in foods that are

better for you so you get more vitamins and minerals, with fewer

calories and carbs. The end result is a more satisfying meal and

better health.

Balsamic Roasted Cauliflower – Cauliflower never tasted so good!

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The tangy balsamic vinegar softens the cauliflower up nice while

loading it up with flavor. Roasting vegetables gives them a new

flavor dynamic and if there’s a particular vegetable that you’re not

very fond of, try roasting it before making up your mind completely.

Dessert (optional)

Cookie Bars – This is the last cookie bar recipe you’ll ever need,

even approved by non-Paleo dieters as being ultra-delicious. Other

diet plans make you give up things like cookie bars, or save them for

a cheat meal of free day. There are no cheat meals or free days on

the Paleo diet because it doesn’t bar you from having your favorite

foods or use a ton of willpower to make it through your day or week.

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Day Six

Breakfast

Pumpkin Pancakes – Pancakes don’t have to get the ax on Paleo,

just be sure to follow our recipe and you’ll be helping yourself

rather than hurting yourself. Can’t say that about most other

pancakes out there, especially those that come from a mix or a

restaurant. It’s good to regain that control over your food and only

feed yourself high quality meals.

Lunch

Taco Salad – This version of taco salad is the perfect light lunch to

keep you cruising after a hearty breakfast. No giant deep fried taco

shell bowl for this salad, just plenty of romaine lettuce which turns a

calorie and fat-laden taco salad into a light, fresh, and still delicious

lunch option. Ground beef provides protein to keep you sustained

right up to your afternoon snack.

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Snack

Energy Bars – If you made up the first batch of energy bars earlier

in the week, you should still have a stash of them, unless you ate

through them all already! Use one here and you’ll cruise through to

dinner, knocking out any important tasks you have with ease. The

beauty of the Paleo diet is the energy it provides you with to live life

to the fullest and be your authentic self.

Dinner

Roasted Butternut Squash Soup – Start your meal off right with this

soup that provides a full serving of vegetables. Soup from a can may

be convenient, but let’s face it, it often doesn’t live up to the taste

expectation, and it’s loaded with sodium and preservatives. Also it

was likely made quite some time ago and has been sitting in a

metallic can this whole time. Go fresh and experience the difference.

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Grass-fed Steak with Balsamic Marinade – Using grass-fed beef

makes a world of difference, and so does this marinade. Once you

marinate a steak you’ll likely never go back to not marinating it. It

makes it so much more tender and juicy that a non-marinated steak

just doesn’t cut it anymore. When combined with the butternut

squash soup and the beets and kale mix you’re getting a balanced

and complete Paleo meal.

Rosemary Beets with Garlicky Kale – The beets provide important

antioxidants, while the kale provides phytonutrients and fiber, the

perfect companion to a steak. The misperceptions is that Paleo is

just about eating brontosaurus legs, but it’s actually more focused

on vegetables. The difference is it doesn’t vilify meat, and allows for

many types of meat to be eaten on a regular basis.

Dessert (optional)

Chocolate Mug Cake – Whip up this cake in less time than it takes

to prepare the batter for other cakes. You won’t believe that a cake

that tastes this good can be made in a matter of minutes. This is sure

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to save you from many a chocolate craving because you can make it

faster than you can get to the store and buy a chocolate candy bar.

Much easier than trying to convince your body that you don’t want

chocolate.

Day Seven

Breakfast

Frittatas – Enjoy a breakfast frittata with no post-breakfast

remorse. Kale and red peppers make it a veggie delight! There’s

bacon in this as well, but you don’t always have to have meat in

every Paleo meal. If you want to leave out the bacon you can and

this will still taste great. It’s always a good idea to follow what

you’re craving and keep your body satisfied.

Lunch

Shrimp Tacos with Homemade Ranch Dressing – Dip these amazing

shrimp tacos in some Paleo ranch and you’ll be transported to a new

dieting dimension. There’s just something fun and novel about

dunking food before eating it, and these tacos harness that and

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make it a fun lunch to eat. Any diet that lets you have ranch

dressing is one that you have a higher chance of sticking with.

Snack

Kale Chips – Kale chips are the answer to any snack woes you’ve

been having on Paleo. Who needs potato chips? These have all the

crunch you’d expect from a potato chip, while also providing you

with Vitamins A and C as well as minerals and plenty of fiber. You

won’t get that from a bag of commercial potato chips.

Dinner

Slow Cooker Pot Roast – The slow cooker does the heavy lifting, and

all you need to do is tolerate the delicious smells for a few hours. If

you started the Paleo diet on a Monday this will be your Sunday

dinner. Sunday roasts are popular in many places across the globe,

and you may want to make this a tradition in your home as well. It

brings the family together on a meal that is a proven crowd-pleaser.

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Dessert (optional)

Chocolate Cookies – Top off the day with a few chocolate cookies

and put a checkmark in the box next to “Rock It Out This Week”.

Can you believe you’ve already made it through your first week of a

diet? It’s amazing how good Paleo can make you feel without

making you feel deprived, or that you’re missing out on all of the

good things in life, like chocolate.

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Day Eight

Breakfast

French Toast – Let’s start week two on the right foot with a classic

breakfast dish made Paleo friendly, including the syrup! That’s

right, instead of just having to go without French toast because of

the no grains rule on the Paleo diet, you just make the bread grain-

free and you’re all set. Maple syrup is a natural source of sweetness

that you can enjoy responsibly on Paleo.

Lunch

Spicy Pepper Chicken Stir Fry – Spice things up with this amazing

chicken stir fry that relies heavily on multi-colored bell peppers.

You can make this quickly in the morning and take it with you to

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reheat at work. It’s colorful nature makes it more appealing to the

senses, which translates to better tasting meal thanks to the

psychology at work.

Snack

Banana Chocolate Shake – It may taste like a dessert, but it’s the

perfect way to calm down the flames from lunch and hold you over

until dinner. It’s the perfect snack because it provides you with true

energy to burn rather than making you reach for an “energy drink”

or caffeinated beverage to get you through the rest of your day.

Dinner

Stuffed Yellow Squash – These squash get the ground beef

treatment and make for a pretty well-balanced meal. It’s always

good to have a built-in vegetable with your meal, and stuffing a

squash with beef provides just that. The savory flavor of the beef

goes well with the mild flavor of the squash, and this may just end

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up on your regular dinner rotation. The most successful Paleo

dieters are the ones that have a collection of go-to dinner recipes to

take some of the thought process out of dinnertime.

Garlic Roasted Broccoli – Let’s tip things over to the veggie side of

the scale with this killer broccoli recipe. Eating more broccoli is easy

when it tastes this good, so keep some on hand and don’t be afraid

to add it to any dinner that looks like it needs it. You’ll get a serving

of fiber, which helps keep your digestive system moving.

Dessert (optional)

Lavender Maca Brownies – Make a batch of these brownies and

you’ll have no trouble winning people over to the Paleo side of life.

It’s just a better way of eating than anything else that’s out there.

Try it and you’ll see. Week after week, month after month it’s just

easy to stay on the Paleo diet, especially when you have a mouthful

of brownie.

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Day Nine

Breakfast

Stuffed Breakfast Peppers – Breakfast is back with these stuffed

peppers that will carry you well into the lunch hour. Take the time

to make yourself a breakfast like this and it will pay dividends all

day long. Waking up earlier is easy on Paleo because the food you’ll

have eaten the day before won’t have a carryover effect to ruin your

morning. Instead you’ll find yourself more in tune with the natural

rhythm of life, up with the sun and raring to go.

Lunch

“Spaghetti” with Meat Sauce – No traditional spaghetti here, just a

serving of meat and veggies that leave you caveman trim. It’s

amazing how many “traditional” meals are ones that lead to weight

gain. It’s no wonder that following the Standard American Diet

leaves so many people overweight and in need of medical assistance.

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Flip the script and enjoy these classic dishes without jeopardizing

your health.

Snack

Green Kale Smoothie with Mango – The green smoothie craze is

more than just a craze when you’re on Paleo, it’s a way to drink

your vegetables. Mango helps the kale go down, and following our

recipe gives this smoothie just the right flavor so you’ll look forward

to the next time you can have this.

Dinner

Shepherd’s Pie – Once you ditch the white potatoes, Shepherd’s Pie

is a wholesome meal that covers all of your bases. This is another

example of how you can borrow recipes from different countries,

exploring the world without leaving home, and making adjustments

so it’s all healthy. Just knowing you can make a dish like this

quickly and easily takes a lot of stress out of the eating equation.

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Caesar Salad with Spicy Avocado Dill Dressing – Use a bed of

romaine lettuce, lose the croutons, and top things off with this

dressing for a spicy kick. It’s not going to taste like a traditional

Caesar salad, but you may end up preferring it this way. Paleo is all

about broadening your horizons, not limiting what you can eat to

just a handful of approved items.

Dessert (optional)

No-Bake Walnut Cookies – No bake means you can make this

without involving your oven, but be sure to allot some time to cool

them off. The prep work may be done in just minutes, but it’s going

to be at least 30 minutes in the freezer before you can have one.

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Day Ten

Breakfast

Savory Breakfast Muffins – Muffins don’t have to be sweet, and

these use eggs as their main ingredients so it’s breakfast in muffin

form. The best part is that they have the portability of a muffin, so

you can grab one and go on your way without having to sit down to

a formal breakfast. Toss one on a paper towel and you don’t even

need a plate and you’ll have a napkin ready when you’re done.

Lunch

Citrus and Herb Chicken – Prepare this the night before and it’s

just 30 minutes in the oven for a filling lunch. We recommend going

with organic free-range chicken so you’re not getting all of the

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hormones and drugs that are pumped into conventional chickens to

get them to grow faster and to keep them from getting sick while

they’re all caged up and living on top of each other. They’ll also be

fed organic feed free of herbicides, pesticides, and GMOs.

Snack

Sweet Potato Chips dipped in Ketchup with a Kick – This snack

provides the crunch of potato chips but provides fiber and

antioxidants. The ketchup is optional but recommended in order to

have a more satisfying snacking experience. Never forego anything

that is allowed on the Paleo diet and will make for a better snack.

It’s not part of the Paleo diet philosophy and will just make you

want to cheat at some point.

Dinner

Baked Salmon with Lemon and Thyme – Salmon is one of the best

things you can eat on Paleo, and we’ll have it again here, with a

different twist. You’ll notice that you automatically get more

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healthy food into your regular line-up as a byproduct of following

the Paleo diet. Rather than get caught up in all of the health news

and scientific proof, it just makes sense that wholesome, natural

food is what the body needs and truly craves, and that’s what you

get on Paleo.

Cauliflower Tabbouleh – This is a way to try a somewhat authentic

dish, with the modifications in place to make it Paleo. You’ll never

say you’re bored with what’s on the Paleo menu, as it borrows

dishes from around the world, sampling herbs and spices that are

new, exciting, and enticing. There’s just so much to try and discover,

that you’ll always look forward to your next meal.

Dessert (optional)

Pumpkin Chocolate Chip Muffins – End the day’s eating with these

muffins and you’ll avoid any late night trips to the fridge. When

chocolate chip muffins are part of a diet plan, it shifts the focus from

“What will I be forced to eat next?” to “What amazing thing am I

going to get to eat next?”. That’s a seismic shift that means the

difference between success and failure.

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Day Eleven

Breakfast

Eggs Benedict – Bet you never thought you’d have anything as

swank as Eggs Benedict while on Paleo, but here it is in all its glory.

Of course you’re not going to get a regular old English muffin, so

instead these are resting on artichoke hearts. Leave it to our Paleo

chefs to come up with unique and tasty ways to enjoy some of the

finest foods there are.

Lunch

Hearty Jambalaya – This is a dish you can make ahead of time, and

actually tastes better once all of the ingredients have been able to

rest with each other. Bombard your taste buds with robust flavor,

and you’ll notice that it makes the dish even more satisfying. It’s like

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sensory overload, but in a good way. Try not to smirk when you see

your coworkers trying to enjoy a sandwich.

Snack

Energy Bars – Our energy bars will keep you feeling charged up for

the afternoon, without all of the mysterious ingredients you find in

store bought bars. If snacktime rolls around and you don’t feel like

a snack, save it for the next day. You never want to eat when you’re

not feeling hungry, so listen to the signals from your body and snack

accordingly.

Dinner

Balsamic Chicken with Roasted Tomatoes – A classic dish that is

sure to satisfy every member of the family. No complaints that

you’re having chicken for dinner again when the chicken is infused

with balsamic flavor and is served up with succulent roasted

tomatoes. Protein from the chicken combines with lycopene from

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the tomatoes for a burst of nutrition. Combine it with the squash

and onions and it’s quite the meal.

Roasted Butternut Squash and Onions – Let’s add a bit more fiber

to dinner with these delicious roasted squash and onions. Butternut

squash shows up a lot in Paleo cooking because it is so versatile. It

can be used to replace the thick noodles in a lasagna, or julienned to

make French fries. There’s just so much you can do that it’s a good

idea to keep yourself stocked with it.

Dessert (optional)

Spiced Apples Baked in Brandy – A sweet and spicy dessert infused

with the flavor of brandy, but without the alcohol. It works nicely as

a finisher to the meal described above, and is also a great dessert to

serve up to impress your friends. You don’t even have to mention

you’re doing the Paleo diet, as this is a dessert that no one will

suspect is diet food.

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Day Twelve

Breakfast

Breakfast Casserole – Zucchini and chorizo make a great meat and

veggie pair and this will have you feeling ready to take on the day

without slogging you down. If you’re not currently a big breakfast

eater, and sometimes miss breakfast, you’ll find that a Paleo

breakfast might get you out of bed. They’re tasty, easy to make, and

make you feel awesome.

Lunch

Tuna Avocado Lettuce Wraps – With the avocado you’re getting

fiber, healthy fat, and potassium, and the tuna provides omega-3s

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and protein. An awesome duo! This is a lunch you can turn to again

and again because it covers all of the bases while leaving you fully

alert and ready to tackle your afternoon tasks. Works great when

you’ve had a big and satisfying breakfast and just need something to

hold you over till snacktime or dinnertime.

Snack

Antioxidant Berry Shake – Revisit this berry shake after your light

lunch and you’ll have no problems finishing off your workday. This

is a shake that you’ll always look forward to because the sweetness

of the berries helps conquer any sweet cravings, without the need of

refined sugar. Savor the berry flavor and you’ll feel that natural

energy rush with no crash later.

Dinner

Roasted Tomato Soup – This soup is something you have to try if

you’re a fan of tomato soup. The roasting gives it a special quality

that regular tomato soup just doesn’t have. The acidity of the

tomatoes gets your digestive juices flowing, making it a great starter

for the stuffed bell peppers to follow. You could also use this soup as

a light lunch, since it delivers that nostalgic taste of true comfort

food.

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Stuffed Bell Peppers – Ground turkey gets the go ahead as the

stuffing for these peppers, making for a meaty and filling dinner.

There are plenty of meats to choose from on the Paleo diet, so it’s a

good idea to keep it varied and don’t get into a rut. Ground turkey

can be a nice break from chicken and beef, and provides lots of

protein without as much saturated fat as beef. Fat grams are not

something you count on Paleo, it’s just smart to eat various types of

food.

Dessert (optional)

Blueberry Lemon Cake – Let them eat cake, even on Paleo! This

blueberry lemon concoction gives you a different flavor than a

chocolate dessert, and lets your taste buds take on the tart taste of

lemon mixed with the sweetness of the blueberries. A tasty way to

finish another delicious day on the Paleo diet.

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Day Thirteen

Breakfast

Banana Nut Muffins – Want an easy breakfast? Make these muffins

the night before and they’ll be waiting for you when you wake up.

It’s handy to have breakfast ready when you wake up, and if you

have a busy morning or a lazy morning, having a muffin ready to

greet you is a treat. Never underestimate the power of a breakfast

that makes you feel good, even if it’s “just a muffin”.

Lunch

Super Easy Crock Pot Chili – Make this when you wake up and it

will be ready for you for a late lunch. Chili can be a drawn out

process with lots of prep work but here we’ve simplified it so it’s

easy to put together and there’s no need to babysit it while it’s in the

Crock Pot. You’ll have to pick up some new habits while doing the

Paleo diet, and making yourself chili for lunch may be one of them.

If you start Paleo on a Monday this day will fall on a Saturday so

you won’t feel rushed to make it.

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Snack

Raw Brownie Bites – These bites will make you feel like you’re

cheating on your diet plan, but you’re totally not. It’s like having

dessert in the middle of the day, and is satisfying on so many levels.

Keeping them raw means you don’t need to bake them, making

them the perfect summertime snack when you don’t feel like turning

on the oven, but still want brownies.

Dinner

Crock Pot Pulled Pork – Pork never had it so good. It comes out

super tender and ready to eat. Make as much as you can because

having leftover pulled pork is not a problem. You can have pulled

pork sandwiches, or just have some straight up when you start

feeling hungry. The slow cooker has a knack for cooking pork until

it’s just right, so this is one dish you and your loved ones will be glad

to have again.

Mashed Cauliflower with Garlic – Mashed potatoes are out, but you

won’t notice as long as you have the perfect stand-in. Served up next

to the pulled pork this will give you the feeling like you’re having a

classic meal, but really you’re not. You’re getting a serving of

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cruciferous vegetable with your pork, adding the fiber necessary to

properly digest it.

Dessert (optional)

Pumpkin Cake Cookies – If you were a good boy or girl today, have

a cookie! And even if you weren’t, go ahead and have one too.

There’s no need to analyze your decision making while on Paleo.

Getting rid of the emotional connection with food, all of the baggage

associated with failed diet attempts, the guilt, the remorse, it all

needs to go out the window. If you want the cookie, have it!

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Day Fourteen

Breakfast

Shrimp & Grits – Here’s a unique breakfast combination that

provides just the right proportion of meat and vegetables, and even

works in some bacon. Grits are a popular dish in southern parts of

America, and this recipe attempt to capture everything that’s great

about grits, and supe it up with some shrimp for added protein to

balance the carbs.

Lunch

Turkey Pesto Meatballs – The taste of pesto is unrivaled, and luckily

it’s made with all Paleo friendly ingredients, so enjoy! If you can

find it, go with organic ground turkey. You’ll be getting a higher

quality meat and coming closer to the type of food that would have

been available to our ancestors. The meat they would eat was

naturally organic and free of all the junk put into our food by food

manufacturers.

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Snack

Tortilla Chips and Guacamole – Once you solve the tortilla chip

problem, chips and guac is back on the menu. Luckily we solved the

problem for you with our tortilla chip recipe. You won’t believe the

crunch on these chips. So satisfying there’s no way you’ll miss

restaurant chips or the stuff sold in stores. Dive into that guac with

reckless abandon!

Dinner

Tomato Salsa Bowl Appetizer – Have an app while you’re waiting

for the casserole to bake. It’ll make the meal more fun, and why

can’t you have an app at home just like you would if you were at a

restaurant? The only difference is this appetizer won’t add to your

waistline, or your bill.

“Cheesy” Paleo Chicken Casserole – Rebecca has figured out a way

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to make this casserole taste cheesy without the use of any cheese

whatsoever. It’s pretty remarkable, and a perfect example of how

you can please your taste buds without sacrificing your body to

unhealthy foods that only muck up your insides. Treat yourself right

and you’ll see results over time.

Dessert (optional)

Legendary Gluten-Free Blueberry Crisp – Make up our signature

blueberry crisp and you’ll discover why it’s been dubbed legendary.

It’s absolutely bursting with blueberry flavor, and the crisp has

been made without any grains, so you don’t have to feel bad about

eating it. Enjoy the sweetness of life, and don’t skip dessert if you

really want it!