Menu week 1

A menu yummy enough for the whole family!

This menu is not an exhaustive list of what you can or should eat all day. This menu was created to give you ideas for meals. Please snack if you are hungry, just pick something from the paleo 'yes' foods list. If you are trying to lose weight I recommend avoiding too many nuts or fruits.

Monday 

Breakfast: Dr Oz Paleo breakfast smoothie:  

• 8 ounces chilled herbal tea (make this ahead of time for the week on Sunday)
• 1/2 avocado
• 2 soft-boiled eggs (You won't taste them! Cook ahead 6 on Sunday night, 4 on Wednesday night)
• 1 cup blueberries (buy frozen, it is much more affordable)
• 1 cup spinach
• 1 tablespoon shredded coconut
• 1 tablespoons ground flax seed         

Lunch:

Cucumber and cherry tomatoes on a skewer

Turkey Breast sliced and wrapped in Lettuce with onion 

Broccoli florets 

Paleo ranch for dipping (see post entitled "paleo mayo and ranch dressing recipe")

1 oz almonds 

Dinner: 

chicken sausage sautéed with garlic, onion, bell pepper, olive oil, zucchini 

cauliflower 'rice' (place cauliflower florets in food processor, and you've got it, EASY)

boiled/steamed broccoli 

green salad

Tuesday 

Breakfast: Dr Oz Paleo breakfast smoothie 

Paleo homemade ranch dressing. MMM.

Lunch:

Cucumber and cherry tomatoes on a skewer

Turkey Breast sliced and wrapped in Lettuce with onion
Broccoli florets
Paleo ranch for dipping
1 oz almonds

Dinner: 

pacific cod ( thawed and generously coated with cajun spice, pan sear on each side for 2-3 minutes in coconut oil)

1 lime ( to sprinkle over fish)     

serve with lettuce to wrap and "quick cabbage slaw" for a paleo twist on fish tacos :

      1 small cabbage, shredded (about 4 cups)1 small carrot, grated

2-3 green onions, thinly sliced
1/2-1 jalapeño chile, seeded and minced, optional
1 clove garlic, minced
1 tablespoon lime juice
2 tablespoons paleo mayonnaise
 honey or agave to taste (optional)*
Salt and pepper

Wednesday

Breakfast: Dr Oz Paleo breakfast smoothie 

Lunch:

1 grilled chicken breast  

large green salad w/ olive oil & vinegar dressing 

1/2 small sweet potato baked or microwaved 

1/2 avocado

Dinner:
chicken sausage sautéed with garlic, onion, bell pepper, olive oil, zucchini
cauliflower 'rice' (place cauliflower florets in food processor/or finely chop, and you've got it, EASY)
boiled/steamed broccoli
green salad

Thursday

Breakfast: Dr Oz Paleo breakfast smoothie 

Lunch:

1 grilled chicken breast
large green salad w/ olive oil & vinegar dressing
1/2 small sweet potato baked or microwaved 
1/2 avocado

Dinner:
Indian drumsticks:
10 chicken drumsticks coated with a mixture of 3 Tbs salt + 3 Tbs garam masala. coat pan in coconut oil, then bake at 450 for 40 minutes.
serve with mashed cauliflower, green salad, avocado.



Friday

Breakfast: Dr Oz Paleo breakfast smoothie 

Lunch:

Chicken salad: cubed chicken mixed with paleo mayo, green onion, slivered almonds, chopped apple, pepper.

1/2 avocado 

large green salad (place chicken salad on top of green salad)

1/2 apple with nut butter ( use the half leftover from making the chicken salad)

Dinner:

shrimp sauté in olive oil, garlic, lemon.

serve over spaghetti squash or zucchini noodles

have a glass of red wine, its Friday, you deserve it!

Weekends are great and we all have more time in the day to prepare something more special. If you work on the weekends then switch this menu up accordingly, to fit your schedule...

Saturday 

Breakfast: 'Banana Bread 'oatmeal' style paleo hot breakfast. ( See post entitled Yummy paleo banana bread oatmeal style breakfast. You wont be disappointed!)

Lunch: low sodium turkey bacon served as a wrap with lettuce, tomato, paleo mayo
apple slices and nut butter
raw veggies to crunch on



Dinner: slow cooker chicken verde
2 lbs boneless skinless chicken thighs
1 16 oz jar of salsa verde ( Trader Joes makes a preservative free version) cook chicken and salsa in slow cooker on low all day
serve with avocado, cilantro, tomatoes, cauliflower rice, wrap in lettuce if you'd like

Sunday 

Breakfast: 'Banana Bread 'oatmeal' style paleo hot breakfast.

Lunch:  

Beef/chicken/fish kebobs with veggies

grilled asparagus drizzled with lemon juice

large green salad with avocado

Dinner:

Almond Butter Chicken ( serve with cauliflower rice, and cooked broccoli, carrots, bell pepper.)

• 1-2 lbs chicken breast or chicken thighs
• 1/2 cup almond butter
• 2 tsp – 1 Tbsp cumin (see note below)
• 1 tsp crushed garlic
• 1 lime, juiced
• 1/4 cup GF soy sauce/coconut aminos
• 1/2 cup chicken broth