Paleo Diet 3 Day Long Meal Plan!!

Jacqueline Rosenhek

September 12 2017

One of the most difficult parts of a diet change is planning meals. We tend to live in a routine and eat what we know we like, a sudden change could throw your day out of balance! It is just so incredibly easy to pick up some fast food or order in some take out or just snack all day, planning a weeks’ worth of meals can be so time consuming. One way to look at this though is that you are, through some effort, making a healthy, wholesome change for yourself. You are making changes for yourself for the better and that is a major practice in self-love. If you are opting for the Paleo diet, you are going to have a couple of restrictions (dairy products, grains, sugar, legumes, processed oils, salt, and alcohol and coffee) but that does not mean that your options are limited by any means! Here is a meal plan for a couple days so you can get an idea of how to eat Paleolithic style!

 

Day 1

Breakfast

Spicy Avocado Omelette

Eggs are a breakfast staple and omelettes are one of the more popular egg based breakfast dishes. It is good, however to spice things up a bit and add some healthy and delicious ingredients to make things a bit more interesting.

Serves: 1 person

 

Ingredients

  1. ½ of an Avocado
  2. 1 tbsp of finely chopped Spanish onion
  3. 1 tbsp. of finely chopped cilantro
  4. ¼ tbsp. of finely chopped basil

5.1 Dash of hot sauce

  1. 2 Fresh eggs

How To

  1. Cut your avocado in half, remove the pit and scoop the flesh into a bowl. Mash up the avocado until desired smoothness (I recommend leaving a little texture).
  2. Add the cilantro, basil and onion and stir it with the avocado.
  3. Make your omelette and use as much avocado mix as you want. Top with more hot sauce, if needed.

 

Lunch

Cauliflower Risotto

Here is a raw vegan Paleo recipe that would be a fantastic boost for lunch at work, at school, at home or even on the go if you have to! This dish is filling, delicious and has a tiny bit of a spicy kick to it too!

Serves: 1 person

Ingredients

  1. 1 Cup of cauliflower florets
  2. 4 oz of green peas
  3. 3. ¼ tsp of chili powder
  4. ½ tbsp tahini
  5. 1 ripe avocado
  6. 1 tbsp of harissa

 

How To

In a soup pot, bring 3/4 cup water to a boil. Next, add the cauliflower florets to a blender and pulse until it resembles “rice”. Scrape down the sides of the food processor to ensure an even consistency between pulses.  Add the blended, rice textured cauliflower to the soup pot and keep the water on medium. As the cauliflower is cooking, mash the avocado with the tahini and harissa. Stir the frozen peas into the riced cauliflower, keep the pot covered and put the heat on low. Stir in the mashed avocado-tahini-salsa mixture.

 

Dinner

Baked Salmon With Citrus and Thyme

Salmon is an incredibly versatile meal. You can play on the natural fish flavours; you can find many different ways to season it and even more ways to cook it. To work best with the Paleo diet, baking is the way to go. You will not have a greasy mess and you will get your essential doses of omega-3’s!

Serves: 1 person

Ingredients

  1. 1 32 oz. salmon filet
  2. ½ lemon thinly sliced
  3. ½ lime thinly sliced
  4. Salt and pepper
  5. 1 pinch of dill
  6. ½ tbsp. of fresh thyme

 

How To

Line a rimmed baking sheet with parchment paper and place the salmon skin side down on the baking sheet. Put a generous amount of salt and pepper and top with sliced lemon, lime, thyme and dill. Place the baking sheet in the cold oven then turn the heat up to 400 degrees Fahrenheit and bake for 30 minutes and serve.

 

Day 2 

Breakfast

Pumpkin Spice Smoothie

While I can say with a fair amount of confidence that Neanderthals did not consume smoothies, this smoothie recipe is completely Paleo and vegan friendly! This recipe will give your morning an extra boost with a high concentration of vitamin C, vitamin A and plenty of antioxidants.

Serves: 1-2 people

Ingredients

  1. 1 ripe banana
  2. ½ cup of pumpkin puree
  3. 2 cups of unsweetened almond milk
  4. 2 tbsp of organic almond butter
  5. ¼ cup of fresh blueberries
  6. 1 tiny pinch of cayenne pepper
  7. ¼ tsp of cinnamon
  8. 1 small pinch of nutmeg

How To

Blend all ingredients in a food processor on high blend until completely smooth.

 

Lunch

Beet and Dandelion Salad

This light yet filling lunch is rich in fiber and will detoxify your liver, kidneys, bladder and your blood, which is pretty impressive for a salad! No feeling tired after this meal! This is the perfect salad for when you are on the go.

 

Serves: 1 person

Ingredients

Salad

  1. 1 large bunch of dandelion greens
  2. 1 cup of chopped beets
  3. ¼ cup of grated carrot
  4. 1 tsp of grated ginger
    5. ¼ cup of thinly sliced red onion
  5. ¼ cup of chopped cashews

 

Dressing

  1. ¼ cup of freshly squeezed lemon juice
  2. 1 tbsp of Dijon mustard
  3. 2 tbsp of balsamic vinegar
  4. ¼ cup of extra virgin olive oil
  5. Salt and pepper for taste (put as much as you want)

 

How To

Thoroughly rinse the dandelion greens under cold running water. Cut the stems off the greens and blot dry with a dish towel. Put the greens in a large bowl and add the onion, ginger, carrot, beets and cashews and then add and mix in the dressing.

 

Dinner

Spicy Coconut Shrimp

This recipe is as easy as it is delicious. It is incredibly versatile as well and could be served with numerous vegetables or salads!

Ingredients

  1. 2 tbsp of extra virgin coconut oil
  2. 3 cloves of garlic
  3. 1 lb of raw, peeled shrimp with the tails on
  4. 1 tsp of black pepper
  5. ¼ cup fresh, chopped cilantro
  6. ¼ tsp of cayenne
  7. 3 tbsp of lime juice
  8. 1 tbsp of fish sauce

 

How To

Place a large wok on the oven top and set to low heat. Melt the coconut in the wok, then mince the garlic cloves and throw them in. Stir the garlic and avoid it turning brown. Slowly place the shrimp in the wok and cook them until they are thoroughly pink (about 5 minutes). Slowly add in the fish sauce, cayenne spice, black pepper and lime juice and let it sauté for 2 minutes. Once you plate the shrimp, let the remaining liquid stay in the wok for another minute on high temperature and then pour some ontop of the shrimp. Serve with a garnish of cilantro and enjoy!

 

Day 3

Breakfast

Sweet Potato Waffles

A perfect breakfast for a cool weekend autumn morning. These waffles are hearty without leaving you bloated!

Serves: 2

Ingredients

  1. ½ cup of sweet potato microwaved until soft and then mashed
  2. 2 eggs
  3. 1 tbsp of coconut flour
  4. 1 ½ tsp of cinnamon
  5. 1 tsp of nutmeg
  6. ¼ tsp baking soda
  7. ¼ tsp vanilla
  8. coconut oil for the pan

 

How to

Mix all the ingredients in a bowl except the coconut oil until a batter forms. Heat coconut oil in a skillet over medium heat. Pour about 1/4 cup of the batter out and cook until bubbles start to form. Flip the pancake and cook for about another minute or two until fully cooked.

 

Lunch

Avocado Hummus Toast

Now this is a perfect afternoon energy boost! Combine healthy fats with vegan protein and you are ready to continue your day in no time at all!!

Serves: 1

Ingredients

  1. 1 cup of arugula
  2. 1 teaspoon of balsamic vinegar
  3. 1 teaspoon of olive oil
  4. 1 pinch of salt
  5. 2 slices of whole wheat toast
  6. ¼ cup of plain hummus
  7. ¼ cup of alfalfa sprouts
  8. ¼ avocado sliced
  9. 2 teaspoons of pumpkin seeds

 

 

How to

Toss the arugula with the balsamic vinegar, olive oil, salt and pepper in a medium bowl. Spread onto each slice of toast with 2 tablespoons hummus. Top with sprouts, avocado and the arugula and sprinkle with pumpkin seeds and sprouts.

 

Dinner

Roasted Spaghetti Squash with Kale

Spaghetti squash is an incredibly versatile vegetable that can be enjoyed as is or as a noodle replacement that does not contain any gluten at all.

Serves: 2 +

Ingredients

  1. 1 whole spaghetti squash.
  2. Olive oil
  3. 2 bunches of kale with the stalks chopped off and the leaves chopped.
  4. ½ of a red onion diced
  5. ½ teaspoon of cayenne powder
  6. 1 teaspoon of balsamic vinegar

 

How to

Preheat the oven at 350. With a sharp knife, carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds and pulp in the center and discard. Place the squash, cut side up, on a large baking sheet. Rub a little olive oil over the cut surface, then place it in the pan in the oven for 1 hour or until a fork is easily inserted into the squash. While the squash is cooking, sauté the kale by heating 1 tablespoon olive oil in a large skillet over medium-high heat. Add the onion to the pan and cook for 3 to 4 minutes, or until they begin to turn a more golden colour. Throw in the kale and sprinkle in some salt and pepper, and stir to sauté until the kale is partly cooked which should be about 5 minutes. When the squash is cooked, use a fork to scrape the stringy squash out of the shell. Add the squash to a bowl. Mix together 1 tablespoon olive oil and then add the balsamic vinegar. Drizzle it over the squash, sprinkle with salt and pepper, and add the cayenne powder and toss the ingredients together.  

2 years ago

Leave a Reply

Your email address will not be published. Required fields are marked *