It has come to my attention that being paleo-healthy is HARD. Too much work. Too CONFUSING. So, to take some of the guesswork out of it for you busy bees, I have decided to post a weeks worth of meal plans and grocery list. If I can make this work in my CRAZY BUSY life, so can you. I hope this helps you figure out how to do this easily, and that it gives you some insight on how easy this really can be. It does take a little planning, but anything worth doing usually does. Feel free to mix and match and add your own ideas (please comment if you do, I’m ALWAYS looking for new things and input)..or, for you really confused types, follow it to the letter. I’ll have another week’s worth up next Sunday.
WEEK 1 MEAL PLAN:
MON: Breakfast – Egg muffins Lunch- Deli roll ups, salad, half avocado Dinner- Roast, red taters/carrots (Snack : apple or almonds.)
TUES: Breakfast-Egg muffins Lunch-Leftover roast and veggies Dinner-Crockpot Pork and sweet potato (Snack-Macadamias or jerky)
WEDS:Breakfast-Baked Bacon Lunch-Leftover Pork, Salad Dinner-Crockpot Meatballs over premade spaghetti squash or zucchini
THUR:Breakfast-Garbage Omelette Lunch-Leftover Meatballs Dinner-Fried Chicken and sweet potato fries
FRI: “fasting Friday”…Intermittent fasting day for me – 6pm Thu – 5 pm Fri Dinner-Meatsa and a salad Snack on mixed nuts or fruit.
For the rest of the family: Boiled eggs for breakfast and deli rollups with a salad for lunch..
Saturday and Sunday : Always a big bacon, Egg, and sometimes coconut flour pancake breakfast (skip those if losing weight).. Leftovers and deli rolllups/salads for lunch. Or, I’ll make a big batch of *chicken salad* and we’ll scoop that onto romaine wraps. Dinners: GRILL! Bunless burgers, steaks, italian chicken sausages, Rotisserie chickens, etc. Yes, we grill year ’round…this is S. Florida…but even if it wasn’t, I’d find a way…..
Grocery List for WEEK 1:
Zucchini (3-4), Organic spinach, organic broccoli(2 heads), green onions, 3 avocado, cauliflower, organic apples, sweet potatoes (4 lg.), raw almonds, macadamia nuts, Organic romaine lettuce, one lg. spaghetti squash, red bell peppers (2), organic fresh garlic, organic baby carrots, large white onion…3 dozen free range/pastured eggs, 4 lb. uncured nitrate/nitrite free bacon, one grassfed beef roast, one pastured pork loin, 4 lb grassfed ground beef, 2 cans organic tomato sauce, one sm. can organic tomato paste, 2 cans coconut milk (gold star. no guar gum or additives, just coconut and water.) sliced pepperoni, 2lb deli meats (Boars head no filler/gluten free/nitrate free). Other: seasonal fruits and veggies I can cut up and put in a veggie/fruit tray for snacking. My grocery bill for feeding 6 people is usually right around $160-$190 (depending on how much “other” non-food stuff I need).
SUNDAY PREPLANNING can be crucial to make sure you get through the week. I make the egg cupcakes Sunday night and Weds. night and put them in the fridge for easy grabbing/microwaving. Get the egg cupcake recipe *here*. I also cut up and wash my salad veggies and put them into tupperware/ziplock containers in the fridge for easy grabbing. I cook the spaghetti squash at 350° for 1 hour and scoop out the “noodles” for refrigeration. This way, when I grab the meatballs out of the crockpot tuesday night, all I have to do is heat the “noodles” in the microwave for a few minutes. Set reminders the night before to set out meats for thawing or don’t freeze them. This avoids the excuses. Sunday evening, I season my beef roast , set it in the crockpot with cut potatoes and carrots. This way, Monday morning all there is to do is pull it out, plug it in, and set the temp/timer. Same goes for the Pork monday night/tuesday morning. Tuesday night I’ll make the meatballs (2lb ground beef, 1 egg, garlic, basil, oregano, black pepper, salt -mix with hands, make balls, set in crockpot. Yep, it’s that easy!) and do the same thing with the crockpot..Have I mentioned how much I depend on that thing?? It’s just awesome to come home to dinner already made! Sunday night is also for cutting up the veggie/fruit/nuts for snacking. All this prep takes about 2-3 hours, but saves SO MUCH TIME during the crazy workweek.
I hope you found this helpful! Let me know how I can improve this list for next week! I’m always listening 🙂 * ~Cavemomma