Paleo(ish) :: A 4 Week Meal Plan

I have written about my journey to get healthy. Approximately 14 months ago, I changed what I put into my body and started following a ::mostly:: paleo diet. I did my research, and it made sense to me. Once I ditched all processed foods and after I went through about 7-10 days of withdrawal-like symptoms, I felt amazing. I slept better, I felt more energized, and I saw physical changes happen. I am not here to tell you all about the paleo diet, as I am certainly not qualified to do so. But I can tell you that you can eat “clean,” and if you aim for doing so 90% of the time, you will look and feel better. That I can promise. Courtney has already shared the changes her family implemented, and several of us at NOMB eat “clean.” But I have been asked, “what do you eat?” Well, here it is – a 4 week meal plan with grocery lists, which you can adapt it for your families’ size and needs.

Here are some tips to keep in mind:

• I try to get all of my grocery shopping done on Saturday and devote Sunday to meal prep. That means we reheat our meals during the week. When you meal prep, try to get it all done. Cook several meals, chop veggies, portion nuts/nut butters, etc. so that if you are in a rush, it is still easy to stick to the plan.
• Some items I have on my list are not necessarily “paleo” compliant according to all sources; namely, legumes. However, there are sources that cite them as compliant. And since this is a lifestyle change for me, I had to go for something I could stick with for the long haul.
• Foods to avoid? Those in the center aisles of your grocery store. Stick to the perimeter of the store and you should be good. Generally that means saying YES to fruit, vegetables, nuts, sweet potatoes, eggs, meat, and healthy fats (avocado, olive oil, coconut oil).
• When grocery shopping, the  most important thing to check for, other than produce, is whether an item contains sugar. Look at the ingredients and buy nothing packaged that contains sugar as an ingredient. You may have to go to a specialty store (such as Whole Foods or The Fresh Market) if your local grocer does not carry the sugar free option.
• Prior to going to the grocery store, do an inventory to make sure you need everything on the list. You may purchase enough olive oil in week 1 to last the entire month, so don’t buy it every week
• The goal is to eat 4-5 meals/day, eating every 3 or so hours. So pick a breakfast, lunch, dinner and add 1-2 snacks in between, depending on your schedule.

I have collected these recipes from friends, family and the internet. Enjoy!

Week 1

GROCERY LIST WEEK 1

 Breakfast Options:

• Vegetable Omelet (spinach/onion/mushroom/bell pepper)
• Green Smoothie
• Banana or Apple with 2 tablespoons of almond butter

Lunch and Dinner Options:

• Cobb Salad
• Pizza Soup
• Lettuce Wrap Tacos
• Maple-Mustard Pork Tenderloin with baked sweet potatoes and asparagus
• Oven Baked Pork Ribs with roasted butternut squash and Brussels sprouts

Snacks:

• nuts (almonds, cashews, pistachios, pecans, walnuts)
• fruit (any)
• raw vegetables with 2-3 tablespoons of hummus

Week 2

GROCERY LIST WEEK 2

 Breakfast Options:

• Eggs with sweet potato hash
• Green Smoothie
• Apple or banana and 2 tbsp. nut butter

Lunch and Dinner Options:

• Strawberry Spinach Salad
• Taco Salad
• Chicken Stir Fry
• Maple Chili Porkchops with smothered Kale and baked sweet potatoes
• Spiced Meat Stuffed Squash

Snacks:

• carrot slices and guacamole
• celery and nut butter
• hard boiled egg

Week 3

GROCERY LIST WEEK 3

 Breakfast Options:

• Scrambled Eggs with bacon
• Green Smoothie
• Fruit and nut butter

Lunch and Dinner Options:

• Pizza Spaghetti Pie
• Asian Meatballs with baked Brussels sprouts
• Sausage and Spinach Stuffed Portobello mushrooms
• Mango-Avocado Salsa on Pan-seared Salmon

Snacks:

• apple slices and nut butter
• hard boiled egg
• cucumber slices and hummus

Week 4

GROCERY LIST WEEK 4

 Breakfast Options:

• Eggs with sweet potato hash
• Green Smoothie
• Apple or banana and 2 tbsp. nut butter

Lunch and Dinner Options:

• Quinoa Chicken Chili
• Lentil Soup
• Winter Vegetable Soup
• Balsamic Roast Beef with Garlic Mashed Cauliflower

Snacks:

• Carrot slices and guacamole
• Celery and nut butter
• Hard-boiled Egg

Have you tried this? What was your favorite recipe?