Wednesday, March 13, 2013

Guide to Paleo diet menu plan

It can be hard to always come up with original paleo diet menu meal ideas or not to slip off the Paleo wagon from time to time from lack of options or a pantry that still contains some not so good food choices.

I believe in making easy for people not only to understand what foods are healthy and what foods are not and why, but also to grasp what it entails to be eating Paleo on a day to day, consistent basis.

The best way to represent a typical paleo eating plan is to give out a sample of a week or two worth of food. Remember that you can skip a meal whenever you feel like it and the paleo diet is really not about eating three square meals per day, quite the contrary. If you decide to fast for a day, that’s perfectly fine as well, but I’ve included three meals and a snack every day just to give you enough options to play around with it.

To be perfectly honest, a paleo diet menu meal plan like that can easily be stretched to four or even five weeks, because there will be leftovers to about every dinner as well as some of the lunches that you can use whenever you want during the rest of the week or freeze for a later time. This will also save you from having to prepare food for every single meal. Some of the meals require quite a bit of preparation time, but most can be prepared a day in advance to make it easier. Some, like roasts, soups and stews, take time to cook, but not much active preparation time.

The 14-day Paleo Diet Menu plan

Breakfast
Lunch
Dinner
Snack
Day 1
Bowl of berries /w coconut milk
Salad /w roasted hen, cherry tomatoes & olive oil / lemon juice French dressing
Paleo Spaghetti
Macadamia nuts
Day 2
Leftover paleo spaghetti
Chicken & veggie soup /w liver pâté
Beef goulash
Beef jerky
Day 3
Onion and spinach omelet /w leftover liver pâté
Tuna salad wrapped in lettuce /w almonds
Beef bourguignon Dessert:Coconut ice cream
Hard boiled eggs
Day 4
Bacon & eggs /w piece of fruit
Zucchini and sweet potato frittata
Grilled trout /wbutternut squash soup
Pork Rinds
Day 5
Coconut milk smoothie
Citrus beef salad stir-fry
Citrus roast chicken/w sweet potato fries
Bowl of berries /w almonds
Day 6
Cold Leftover roast chicken /w mayo
Lemon & garlic scallops Dessert:Coconut ice cream
Bone marrow /w Waldorf salad Dessert:Baked apples
Dark chocolate covered bacon
Day 7
Tomato and egg stir-fry
Bacon, grape & broccoli salad
Butter chicken
Raw veggies /wguacamole

Breakfast
Lunch
Dinner
Snack
Day 8
Paleo cereal: Mixed nuts & berries /w coconut milk
Egg salad rolled in lettuce
Roast beef /w roasted veggies
Plantain chips /w Baba Ghanoush
Day 9
Cold leftover roast beef slices /w pesto
Beef & cabbage stew
Dijon mustard pork tenderloin /w coleslaw
Coconut ice cream
Day 10
Pork sausages /w grapefruit
Ground beef stuffed bell peppers
Duck confit /w carrot confit
Can of salmon /w olive oil & lemon juice
Day 11
Sunny side up eggs /w salsa
Coconut curry stir-fry
Paleo Shepperd’s pie (mashed parsnip or cauliflower instead of potatoes)
Smoked salmon
Day 12
Fried ground beef & carrots /w salsa
Bacon, hard boiled eggs and tomato salad /w mayo
Polish stew
Spicy pumpkin seeds
Day 13
Ham and asparagus omelet
Mussels in white wine & garlic sauce
Olive, garlic & lemon chicken                   Dessert: Pears poached in red wine
Celery sticks /w liver pâté
Day 14
Beef liver /w  steamed broccoli and salsa verde
Fried pork chops /w               sautéed spinach
Pumpkin Chili
Olives & sauerkraut

The Paleo Diet Menu food pie


For general day after day meal development, here's a pie chart representing ratios (by volume of meals) it is best to attempt for. In fact, this may be tweaked to your explicit needs and preferences, but it can provide you an concept of the place you stand, especially if you happen to don’t really feel as good as to start with and surprise why. Often it’s just a matter of a food group like nuts and seeds or fruits slowly creeping up and changing healthier meat, fish or vegetable choices. There may be about as some ways to eat a paleo eating regimen that there is individuals though so be at liberty to more or less of everything, especially when you’re experienced enough to know your wants and to take heed to your body.

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