5-Day Paleo Meal Plan
What's your plan for dinner tonight? Any idea? Are you lacking in inspiration? What do you think about a healthy and tasty meal? Our nutritionist has prepared a 5-day meal plan full of delightful breakfasts, lunches and dinners made just for you. Studies indicate that the Paleo diet can lead to significant improvements in health and weight loss without counting calories. Enjoy!
Monday
Ingredients
- 4 large eggs, beaten
- 1/2 cup coconut flour
- 1/2 cup tapioca flour
- 1/2-1 cup full-fat coconut milk
- 1 tbsp. honey
- 1 tsp. white wine vinegar
- 1 tsp. vanilla
- 1/2 tsp. baking soda
- 1/4 tsp. salt
- Coconut oil (to coat skillet)
- Berry compote:
- 1 cup raspberries
- 1 cup blueberries
- 1 cup blackberries
- 1 cup strawberries
- 1 tbsp. honey
- 1 tsp. arrowroot flour
Directions
1 Make the triple berry compote: mix the berries and honey together. Whilst stirring, heat over medium heat for about 10 minutes. Add the arrowroot flour and stir for another minute.
2 Mix all the dry pancake ingredients together in a bowl. Whisk in all the liquid ingredients (except the coconut milk). It will be clumpy.
3 Slowly add the coconut milk. You may need more or less depending on your coconut milk. Continue adding the coconut milk until your batter has reached the desired consistency.
4 Heat a skillet on medium-high heat and coat with coconut oil.
5 Spoon the pancake batter onto the skillet. Use the back of a spoon to smooth each pancake into a round shape. Keep pancakes to approximately 3-4 inches in diameter as they'll be easier to flip. Cook for 2-3 minutes on one side, then flip for an additional 1-2 minutes.
6 Remove from pan and serve immediately with compote on the top.
Ingredients
- 2 lbs. ground turkey
- 1/2 cup almond flour
- 1/2 cup pesto
- 2 egg whites
- 1/2 tsp. salt
- 1/4 tsp. freshly ground pepper
- 1/4 cup fresh chopped cilantro
- 1 Spaghetti squash
Directions
1 Preheat the oven to 375°F (190°C).
2 Lop off the top or bottom of the squash, slice the squash in half lengthwise, scrape out the seedy innards using a spoon.
3 Cook spaghetti squash
Brush the squash with olive oil and sprinkle with coarse salt and freshly ground black pepper. Bake for about 40 minutes in a preheated oven at 375°F (190°C)
Or
Place the squash, with cut-sides facing down, in a microwave-safe baking dish. Fill the dish with about 1 inch of water. Microwave on high for around 12 minutes (depending on the size of the squash), or until you can easily pierce the squash with a fork.
4 Let cool for about 15 minutes, then with a fork, scrape out the spaghetti-like strands.
5 Line a baking sheet with parchment paper.
6 In a bowl, mix together all of the ingredients.
7 Roll the mixture into small balls and place on the baking sheet.
8 Bake for around 20-25 minutes until cooked through.
Ingredients
- 4 tbsp. coconut oil
- 1 onion diced
- 1 garlic clove minced
- 2 tbsp. ginger, fresh grated
- 2 sweet potatoes peeled and diced (medium size)
- 2 carrots peeled and diced (medium size)
- 1 tsp. cumin
- ½ tsp. baking soda
- 1 tsp. coriander
- 1 tsp. sea salt
- 1/2 tsp. black pepper
- 1/2 tsp. red pepper flakes crushed
- 5 cups chicken broth
- 1 cup coconut milk, full fat
- 1 medium lime, juiced
- 1/2 cup cilantro, fresh chopped
Directions
1 Heat the coconut oil in a Dutch oven or saucepan.
2 Add the onions, garlic, and ginger and cook for around 2 minutes.
3 Add the sweet potatoes, carrots, and seasonings. Stir until coated.
4 Add the broth and bring to a boil.
5 Simmer for around 10-15 minutes, until vegetables are tender.
6 Pour the mix into a blender and blend until smooth.
7 Pour back into the pot, add the coconut milk, the lime juice, and simmer until heated through.
8 Serve with the cilantro on the top.
Tuesday
Ingredients
- 8 eggs
- 1 cup diced broccoli
- 1 cup diced onion
- 1 cup diced mushrooms
- 1 tbsp. honey
- salt and pepper, to taste
Directions
1 Preheat oven to 350°F (180°C).
2 Dice all the vegetables. You can add more or less of any of them or swap them for others but keep the overall portion of vegetables the same for best results.
3 In a bowl, whisk together eggs, vegetables, salt, and pepper.
4 Pour mixture into a greased muffin tin.
5 Bake for 18-20 minutes, or until a toothpick inserted in the middle comes out clean.
6 Serve and enjoy!
Leftovers can be saved in the refrigerator throughout the week.
Ingredients
- 2 medium tomatoes, diced and seeded
- 2 tbsp. fresh cilantro, chopped
- 1-2 tbsp. lime juice
- 2 cups guacamole
- 2 tbsp. green onions, chopped
For the sweet potato chips:
- 3 large sweet potatoes
- 3 tbsp. melted coconut or olive oil
- 1 tsp. salt
For the meat:
- 1 medium yellow onion, finely diced
- 1 tbsp. coconut oil
- 1 green chili, diced
- 1 lb. ground beef
- 2 cloves garlic, minced
- 1 tsp. smoked paprika
- 1/2 tsp. ground cumin
- 1 tbsp. tomato paste
- 12 oz. canned diced tomatoes
- 1 tsp. salt
- 1/2 tsp. pepper
Directions
To make the sweet potato chips:
1 Preheat the oven to 375°F (190°C).
2 Peel the sweet potatoes, slice thinly and toss them with oil and salt.
3 Place the chips on a baking tray covered with parchment paper.
4 Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. From here, watch the chips closely and take out any chips that start to brown, until all of the chips are cooked.
Meanwhile, start preparing the beef:
5 Melt the oil in a large skillet over medium heat.
6 Add the onion and chili and sauté for 3-4 minutes until softened.
7 Add the ground beef and cook for 4-5 minutes, stirring regularly.
8 Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine.
9 Bring the mixture to a simmer and then turn the heat down to medium-low. Cover and cook for around 20-25 minutes, stirring regularly.
10 Add the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust salt and pepper to taste.
11 Remove from heat.
Assemble the nachos:
12 Form a large circle with the sweet potato chips on a platter
13 Add the beef mixture to the middle of the circle, and then top with guacamole and green onions.
Ingredients
- 4 salmon fillets
- 1 zucchini, thinly sliced
- 1/2 red onion, thinly sliced
- 2 tsp. fresh dill, chopped
- 4 slices lime
- 2 tbsp. fresh lime juice
- Olive oil for drizzling
- Salt and pepper to taste
Directions
1 Preheat the oven to 375°F (190°C).
2 Prepare four large pieces of aluminum paper.
3 In the middle of each, place half of the zucchini, red onion, dill, and one slice of lime. Drizzle with olive oil and sprinkle with salt and pepper. Place a salmon fillet on top and drizzle with the lemon juice. Season with salt and pepper.
4 Fold the aluminum paper over the salmon to close.
5 Place the aluminum packets on a baking tray and bake for around 15-20 minutes until the salmon is opaque.
6 Serve with steamed green beans drizzled with olive oil and some chopped nuts.
Wednesday
Ingredients
- 1 cup blanched almond flour
- 1/8 tsp. baking soda
- pinch of salt
- 2 tbsp. honey
- 1/2 cup coconut milk, full fat
- 2 tbsp. coconut oil
- 1 egg (room temperature)
- 1/4 cup fresh blueberries
Directions
1 Preheat the oven to 350°F (180°C) and line a muffin tin with baking cups, or use a non-stick silicone muffin pan.
2 Mix together the almond flour, baking soda and salt.
3 In a separate bowl, whisk together the honey, coconut milk, coconut oil, and egg.
4 Using a spatula, mix the wet and dry ingredients together. Do not over mix.
5 Fold the blueberries into the batter.
6 Spoon batter into the muffin tin.
7 Bake for about 20-25 minutes or until a toothpick inserted into the center comes out clean.
8 Set pan over a wire rack to cool. Wait until muffins are completely cool before serving.
Ingredients
- 2 tbsp. olive oil
- 1lb shrimp shelled and deveined
- 6 garlic cloves minced
- 6 cups zucchini noodles (about 4 medium zucchini)
- 1 tbsp. lemon juice
- 1 tsp. lemon zest
- 1/4 cup fresh chopped cilantro
- Salt and ground black pepper to taste
Directions
To make the sweet potato chips:
1 Preheat a large skillet, coated with olive oil, over medium heat for 2 minutes.
2 Add the shrimp, garlic, salt, and pepper. Stir to combine.
3 Cook the shrimp for around 2-3 minutes on each side. Use a slotted spoon to remove the shrimp, leaving the oil and any liquid in the skillet. Set the shrimp aside.
4 Add the zucchini noodles to the skillet. Cook for around 3-5 minutes, stirring often.
5 Add the cooked shrimp, lemon juice, and zest. Cook for two additional minutes, stirring often.
6 Add the freshly chopped cilantro on top.
7 Serve immediately. Enjoy!
Ingredients
- 12 ounces of bacon, cut into 1-inch pieces
- coconut or olive oil (if needed)
- 5 cups diced sweet potatoes (about a 1/2 inch dice)
- 4 cups diced zucchini
- 1 cup diced carrots
- 1 cup chopped onion
- 1 Yellow bell pepper, chopped
- 4 eggs
- Black pepper to taste
Directions
1 In a skillet, cook the bacon pieces over medium-low heat until crisp (cooking the bacon at a lower temperature will render more fat).
2 Remove the cooked bacon from the pan with a slotted spoon. Set aside. There should be enough rendered bacon fat to coat the entire bottom of the skillet. If not, add additional fat such as olive or coconut oil to your skillet.
3 Preheat oven to 400°F (around 200°C).
4 Increase heat to medium-high and place the diced sweet potatoes and carrots in the pan. Cook for several minutes until they start to turn golden brown and start to soften.
5 Increase heat to high and add the zucchini, onion, and bell pepper to the skillet. Cook until the vegetables just start to soften.
6 Mix the bacon pieces with the veggie mixture. Remove from heat. Place the mixture in a baking dish.
7 Make 4 wells in the potato and veggie mixture; break one egg into each well.
8 Place the dish in the oven and bake for 9-14 minutes, or until the eggs are set. Serve immediately.
9 Leftovers can be saved in the refrigerator throughout the week. If that's the case, bake the eggs just before eating.
Thursday
Ingredients
- 1 cup almond flour
- 2 tbsp. coconut flour
- 1/2 tsp. baking soda
- 1/2 tsp. salt
- 1 tsp. cinnamon
- 1/2 tsp. nutmeg
- 1/2 cup cooked, mashed sweet potato (or pumpkin puree)
- 2 eggs
- 1 1/2 tsp. vanilla
- 2 tbsp. maple syrup
- 1/2 tablespoon melted coconut oil
- 1/3 cup almond milk
Directions
1 Preheat your waffle iron (Make sure waffle iron is hot and well-greased)
2 Mix all the dry ingredients in a large bowl (everything through to the nutmeg).
3 Whisk together all the other (wet) ingredients in a medium bowl.
4 Add the wet ingredients to the dry ingredients and mix until combined.
5 Let batter rest for 5 minutes.
6 Pour the batter (it will be on the thicker side) onto the waffle iron and cook according to the directions on your waffle.
Ingredients
- 4 chicken breast sliced
- 1 onion, diced
- 3 cloves garlic, minced
- 12 oz. mushrooms, sliced
- 1/2 cup dried tomatoes, chopped
- 7 oz. orange bell pepper, sliced
- 7 oz. diced tomatoes
- 1 tsp. oregano
- 1/2 tsp. thyme
- 1 bay leaf
- Oil for cooking
- Salt and freshly ground black pepper to taste
Directions
To make the sweet potato chips:
1 Preheat a large skillet, coated with oil, over a medium-high heat.
2 Add the chicken and brown for 3 minutes on each side.
3 Remove chicken and set aside on a plate.
4 Add the sliced mushrooms in a single layer and brown for a few minutes per side. Remove from the pan and set aside.
5 Add the onion and bell pepper and cook for about 8 minutes until soft.
6 Add the garlic and sun-dried tomatoes and sauté for 2 to 3 minutes.
7 Stir in the diced tomatoes, oregano, thyme, bay leaf, and season with salt and pepper to taste.
8 Transfer the chicken back to the pan.
9 Cover and cook for around 10-12 minutes until the chicken is cooked.
10 Return the mushrooms to the pan and combine well. Adjust the seasoning if needed, and serve.
Ingredients
- 1.5lbs Brussels sprouts
- 2/3 cup filbert nuts (and/or almonds, macadamia, pecans, walnuts, etc.) raw chopped
- 5 cups diced sweet potatoes (about a 1/2 inch dice)
- 4 cups diced zucchini
- 1 cup pomegranate seeds
- 2 tbsp. olive oil
- 1 tsp. garlic powder
- Salt and black pepper to taste
Directions
1 Preheat oven to 400°F (200°C).
2 In a bowl, toss together the Brussels sprouts and nuts with the olive oil, garlic powder, pepper, and salt.
3 Place the mixture onto a baking sheet, and bake for approximately 20-30 minutes, stirring occasionally during the cooking process.
4 When Brussels sprouts and nuts have reached desired crispiness, remove from oven and place into a serving bowl.
5 Add pomegranate seeds and serve immediately.
Friday
Ingredients
- 1 cup bananas, mashed
- 3 eggs
- 1/2 cup almond butter
- 1/4 cup coconut oil, melted
- 1 tsp. vanilla extract
- 1/2 cup almond flour
- 1/2 cup coconut flour
- 2 tsp. cinnamon
- 1 tsp. baking soda
- 1/4 tsp. salt
- 1/2 cup chopped walnuts
Directions
1 Preheat the oven to 350°F (180°C). Line a loaf pan with parchment paper.
2 In a bowl, add the mashed bananas, eggs, almond butter, coconut oil, and vanilla. Use a hand blender to combine.
3 In a separate bowl, mix together the almond flour, coconut flour, cinnamon, baking soda, and salt.
4 Blend the dry ingredients into the wet mixture, scraping down the sides with a spatula. Fold in the walnuts.
5 Pour the batter into the loaf pan in an even layer. Bake for 50-60 minutes, until a toothpick inserted into the center comes out clean.
6 Place the bread on a cooling rack and allow to cool before slicing.
Ingredients
- 4 eggplants (medium size)
- 3 tbsp. olive oil
- 1 large onion, finely chopped
- 1 pound minced meat of your choice (beef, turkey, pork...)
- 1 pound tomatoes, chopped
- 1 tbsp. finely chopped fresh parsley
- 2 eggs, lightly beaten
- 1 tablespoon almond milk
- Salt and ground black pepper to taste
Directions
1 Preheat oven to 375°F (190°C).
2 Heat olive oil in a pan over medium heat.
3 Add onion and cook for around 8 minutes until softened and well browned.
4 Add meat and cook for around 10 minutes until all the liquid has evaporated.
5 Add tomato and bring to the boil. Reduce heat, add parsley, salt, and black pepper, cover and simmer for 25 minutes, stirring occasionally.
6 Meanwhile, cut the eggplants into 1/2 inch slices.
7 Line a baking tray with parchment paper, arrange eggplant slices in a single layer, sprinkle with salt and bake for 15 minutes.
8 Divide the eggplant slices into 3 equal parts. Place a layer of eggplant slices on the bottom of the ovenproof dish. Pour half of the meat, add the second layer of eggplant slices then the rest of the meat and finish it with the remaining eggplant slices.
9 Bake for 35 minutes.
10 Beat together eggs, salt, pepper and almond milk.
11 Pour it over eggplants. Bake for around 10 minutes, until golden.
12 Remove from the oven and let it rest for 5 minutes before serving.
Ingredients
- 6 bell peppers, tops and seeds removed – reserve tops
- 1lb ground meat (beef, turkey,...)
- 1/2lb pork sausage
- 1 medium onion, chopped
- 1 can of tomatoes
- 1 can of tomato sauce
- 1 cup of cauliflower rice
- 2 cloves of garlic, pressed or finely minced
- Pinch of chili flakes
- 1 tbs each of dried oregano, basil & parsley
- Salt and pepper to taste
- Garnish with chopped cilantro leaves
Directions
1 Preheat oven to 350°F (180°C).
2 Cut tops off peppers, keeping the stem, and set them aside.
3 Remove seeds from peppers.
4 In a saucepan over medium heat, sauté the chopped onion in a little olive oil for about 5 minutes until tender, then add the garlic press.
5 In the same saucepan, add ground meat and pork sausage to the mix and cook everything together until the meat is browned.
6 Next, add the tomatoes and tomato sauce to the same saucepan, and stir.
7 Add dry seasonings and 1 cup of cauliflower rice.
8 Add any additional salt, pepper and/or chili pepper flakes if needed.
9 Spread some sauce across the bottom of a baking dish, and set the pepper shells inside.
10 Pour the mixture into the peppers.
11 Bake uncovered for about 30-40 minutes.
12 Remove from dish, put the stem on top and serve.
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