Weekly Paleo Meal Plan

Posted By Elana Amsterdam On January 3, 2012 @ 1:50 pm In recipes | 74 Comments


This Paleo Plan is for my friend Leslie Dietrich. Our children play baseball together and Leslie and I had the pleasure of thrift shopping our way through Waco, Texas last summer when their team was in the Regional Little League World Series Playoffs.

Like me, Leslie has a host of auto-immune disorders. Unlike me, she still eats gluten and grains. Leslie asked me for an eating plan that she could try for one week to see if the symptoms in her hands and other parts of her body would change. One week is probably not long enough (30 days is optimal) for seeing results from a change in diet. So if you want, just repeat this meal plan 4 times, or make your own, using the recipes from this site and Paleo sites such as Everyday Paleo or Paleo Parents.

Please note, this eating plan is not designed for someone who is trying to lose weight, this is not a diet plan. This is an anti-inflammatory eating plan that can be used by some people to improve overall health and wellness. If you do need to lose weight, feel free to refer to Loren Cordain’s book The Paleo Diet or Robb Wolf’s The Paleo Solution, those 2 books have very specific weight loss plans that utilize the grain free diet as a base for weight reduction.

This post is for people that want to incorporate more nutrient dense foods into their diet by eliminating the grains that are toxic to a large percentage of us. So, eat your veggies. They’re far more nutrient dense than grains. Or as my dear Dad has been saying for the past 40 years, “Eat the rainbow!”

  1. Sunday

    Breakfast
    Silver Dollar Pancakes
    Turkey or Pork Bacon
    Fresh Berries
    Lunch
    Turkey Club Sandwich
    Green Salad with Balsamic Vinaigrette
    Dinner
    Sesame Salmon Burgers
    Garlic Ginger Bok Choy or Steamed Broccoli
  2. Monday

    Breakfast
    2 slices Paleo Bread
    3 Scrambled Eggs
    1 Grapefruit
    Lunch
    Turkey Club Sandwich
    Green Salad with Balsamic Vinaigrette
    Dinner
    Cod Piccata
    Roasted Broccoli
    Cabbage Orange Salad
  3. Tuesday

    Breakfast
    Almond Butter Protein Shake
    Toasted Almonds
    Lunch
    Turkey Roll Ups
    Fresh Blueberries
    Dinner
    Cobb Salad
    Mushroom Soup
  4. Wednesday

    Breakfast
    3 Fried Eggs
    Turkey or Pork Bacon
    ½ Avocado
    Lunch
    Leftover Mushroom Soup
    Green Salad with Balsamic Vinaigrette
    Dinner
    Roasted Chicken with Olives and Prunes
    Roasted Butternut Squash
    Steamed Broccoli
  5. Thursday

    Breakfast
    Greena Colada (add 1 scoop protein powder)
    Handful of Dehydrated Almonds
    Lunch
    Turkey Club Sandwich
    Veggie Sticks
    Dinner
    Chicken Soup
    Green Salad
    Roasted Acorn Squash
  6. Friday

    Breakfast
    3 Scrambled Eggs
    2 slices Paleo Toast
    Fresh Raspberries
    Lunch
    Leftover Chicken Soup
    Green Salad
    Dinner
    Chili Chicken
    Cauliflower Rice
    Green Salad
  7. Saturday

    Breakfast
    Almond Butter Protein Shake
    Lunch
    Leftover Chili Chicken
    Leftover Cauliflower Rice
    Dinner
    Stuffed Peppers
    Grilled Broccoli
  8. Snacks

    Fruit
    Green Apples
    Blueberries
    Raspberries
    Strawberries
    Other Fruit
    Veggies
    Veggie Sticks
    Protein
    Turkey Jerky
    Bacon
    Protein/Carbs
    Dehydrated Nuts
    Crackers

Some of the recipes above might not be super strict Paleo, however if you make quick and easy substitutions they can be. All are grain free and primal; they are Paleo friendly as well.

For the snack section of this plan, I have listed the lower glycemic fruits that work best for me. If you like to eat sweeter fruits, feel free to add those in to your plan. However, if you have trouble with sugar, it may be best to stick with less fruit and low glycemic at that.

What is your favorite Paleo dish and what are your health goals for 2012?


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