Meal Plans | meal prep | paleo

7 Day Paleo Meal Plan with Printable Shopping List

Clean Eating Meal Plan

Clean Eating Meal Plan

Clean Eating Meal Plan

Clean Eating Meal Plan

Clean Eating Meal Plan

Clean Eating Meal Plan with Printable Shopping List

7 day Paleo Meal Plan

&

Printable Shopping List

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The Paleo principles are:

  • Eat six small meals a day.
  • Eat breakfast every day, within an hour of getting up.
  • Eat lean protein and complex carbohydrates at every meal.
  • Have two or three servings of healthy fats every day.
  • Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
  • Control your portions.
  • Drink 2 to 3 liters of water (about 13 8-ounce cups) every day. I like club soda:)

 

EAT
Grass-fed meats
Fish/seafood
Fresh fruits
Fresh vegetables
Eggs
Nuts
Seeds
Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

DON’T EAT
Cereal grains
Legumes (including peanuts)
Dairy
Refined sugar
Potatoes
Processed foods
Overly salty foods
Refined vegetable oils
Candy/junk/processed food

 

Day 1

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Paleo Egg Omelete’s  (3)

Mix 2-3 Eggs & 5 Egg Whites scrambled together with baby spinach or chopped collard greens, chopped low sodium ham or uncured bacon, chopped red & green peppers, chopped mushrooms & chopped red onion.

Pour into greased muffin tins and bake at 350 for 20 minutes.

Save remaining muffins for breakfast later this week.

Paleo Omelet Muffins Recipe

 

 

-Or-

1 green Apple with 15-20 raw almonds

Lunch

Avocado Chicken Salad

¼- ½ Avocado, sliced

4 oz. grilled chicken

1 cup mixed greens or romaine lettuce

Tomato, shredded carrots, sprouts, jicama, cucumbers, onions

2 tbsp. olive oil & balsamic vinegar

Snack

Grass Fed Beef Jerky, sliced cucumbers with balsamic vinegar

Dinner-

Mini Gluten Free Meat Loaf Muffins & Steamed Broccoli

2 muffins per serving

Ingredients:

1 1/2 lb grass fed beef

2 tablespoons organic ketchup

1 tablespoon Dijon mustard

1/2 teaspoon sea salt

1/4 teaspoon pepper

1 small onion, finely chopped (1/3 cup)

1 egg

1. Heat oven to 350°F. In large bowl, combine all meat loaf ingredients. Grease 8 muffin tins and divide meatloaf mixture into each one.

2. Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer inserted in center of loaves reads 160°F. Drain.

Serve with:

2 cups broccoli

Day 2

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Paleo Egg Omelete’s  (3)

-OR-

2 boiled eggs

 

 

Lunch-dinner leftovers from last night

Gluten Free Meatloaf Muffins (2)

1 cup mixed steamed veggies (or choice)

 

Snack

1 whole Green Apple or Banana

 

Dinner- Turkey Burgers (make an extra serving for lunch tomorrow) or you can have 2 meatloaf muffins

4 oz. Turkey Burgers

1 1/2 lb. ground turkey

1/4 cup finely diced onion

2 egg whites, lightly beaten

1/4 cup chopped fresh parsley

1 clove garlic, peeled and minced

1 teaspoon salt

1/4 teaspoon ground black pepper

Directions:

1. In a large bowl, mix ground turkey, onion, egg whites, parsley, garlic, salt, and pepper. Form into 6 patties.

2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).

Serve with:

1-1.5 cups of steamed vegetables

 

Day 3

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (it’s pink)-30 minutes before breakfast

Breakfast

Green Egg Scramble

2 eggs & 2 egg whites

1 cup spinach or collard greens

1-2 tbsp Salsa

-OR_

Nitrate free bacon & organic scrambled eggs

Lunch

LEFTOVER DINNER FROM LAST NIGHT

4 oz. Turkey Burger or 2 meatloaf muffins

1-1.5 cups of steamed vegetables

Snack

2 boiled eggs with a green apple

 

Dinner

White Bean Chicken Chili

Serves 6-8

(1 Cup Serving)

•1 tablespoons olive oil

•1 medium onion, finely chopped

•1 (4 ounce) can chopped green chiles, drained

•2 teaspoons ground cumin

•1 (14.5 ounce) can chicken broth

•1½ cups finely chopped cooked chicken breast

 

White Chicken Chili

Instructions

1.In large skillet, cook onion in oil for 4 minutes or until transparent. Add chiles, and cumin; cook and stir for 2 minutes. Add chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot.

Day 4

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Egg Omelete’s  (3)

-Or-

1 green Apple with 15-20 raw almonds

Lunch

DINNER FROM THE NIGHT BEFORE

White Chicken Chili

Serve with mixed green salad topped with 2 hard-boiled egg whites & 2 tsp olive oil & balsamic vinegar.

 

Dinner –

5 oz.-Citrus Marinated Flank Steak

Citrus Marinated Flank Steak

Ingredients

•The juice of 1 orange

•The juice of 2 limes

•¼ cup extra virgin olive oil

•2 garlic cloves, roughly chopped

•1 tablespoon chipotle chili powder

•3 tablespoons chopped cilantro

•1 teaspoon ground cumin

•1 teaspoon salt

•2 pound flank steak

Instructions

1. With a small, sharp paring knife score the steak on both sides.

2. Combine the orange juice, lime juice, olive oil, garlic, chili powder, cumin and salt in the bowl of a food processor or blender; puree until smooth. Place the steak in a large, resealable plastic bag and pour the marinade over it. Press out the air, seal the bag and marinate at room temperature for at least 2 hours.

3. Prepare the coals on the grill until they are glowing red with a white ash around them. Drain and discard the marinade and place the steak 4 inches over the coals; sear quickly, about 3 to 4 minutes on each side.

4. Move the steak away from the direct heat, cover the grill and continue to cook until the internal temperature reaches 135 F, about 7 to 10 minutes longer. Remove the steak from the grill and allow to rest for 10 minutes before slicing and serving.

Serve with:

1-1.5 cups of steamed vegetables

1 cup mixed green salad (with sliced tomatoes, cucumbers, red onion)

Day 5

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (it’s pink)-30 minutes before breakfast

Breakfast

Green Egg Scramble

2 eggs & 2 egg whites

1 cup spinach or collard greens

 

OR 2 boiled eggs & apple

 

Lunch-

4 oz. grilled chicken or two mini meatloaves or 4 oz. turkey burger or 4 oz. flank steak

1 cup broccoli

Mixed green salad (with sliced tomatoes, cucumbers, red onions)

1 tbsp. olive oil & balsamic vinegar

 

 

Dinner

Citrus Flank Steak or Grilled Chicken with Asparagus

4-5 oz. Citrus Flank Steak  or 4-5 oz. grilled chicken (Seasoned with seasoning of choice)

Roasted Asparagus (drizzle with 1 tbsp. olive oil and bake for 15 minutes at 350)

Day 6

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Egg Omelete’s  (3)

 

 

Lunch-Dinner from the night before!

Flank Steak or Grilled chicken with Asparagus

Snack

2 Hard Boiled Eggs

1 green apple

Dinner-

Rosemary & Caper Wild Caught Salmon

Ingredients

4 (6-ounce) wild caught salmon fillets

1/4 cup extra-virgin olive oil

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1 tablespoon minced fresh rosemary leaves

8 lemon slices (about 2 lemons)

1/4 cup lemon juice (about 1 lemon)

1/2 cup Marsala wine (or white wine)

4 teaspoons capers

4 pieces of aluminum foil

Directions

Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.

Serve with:

10 Roasted Asparagus Spears

Day 7

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (it’s pink)-30 minutes before breakfast

Breakfast

2 hard boiled eggs

1 green apple sliced

Lunch

DINNER FROM THE NIGHT BEFORE!

Rosemary & Caper wild Caught Salmon

Serve over mixed green salad

Snack

Hummus

1 to 2 Cups Cut Raw veggies

 

Dinner

Old Bay Roasted Shrimp (makes 2 servings)

Barefoot Contessa's Roasted Shrimp Cocktail

1lb. (12 to 15-count) wild caught shrimp

1 tablespoon good olive oil

1 tbsp Old Bay Seasoning

Directions

Preheat the oven to 400 degrees F.

Peel and devein the shrimp, leaving the tails on. Place them on a sheet pan with the olive oil, & old bay and spread them in 1 layer. Roast for 8 to10 minutes, just until pink and firm and cooked through. Set aside to cool.

Serve with:

2 cups steamed mixed vegetables

7 Day Paleo Meal Plan with Printable Shopping List

Print Recipe

Ingredients

  • 2-3 avocados
  • Hummus
  • 2 roma tomatoes
  • Extra Virgin Olive Oil
  • Mixed greens or romaine
  • Brussel Sprouts
  • Organic Peanut Butter
  • 1 red & green bell pepper
  • Organic Almond butter
  • bag of baby carrots
  • Pink Himalayin Sea Salt
  • chopped collard greens
  • Salsa
  • 1 bag baby spinach
  • Balsamic vinegar
  • Asparagus
  • Garlic
  • Celery
  • 2 Red onion
  • 2 white onion
  • 3-4 lemons
  • 2 dozen Organic brown eggs
  • Mushrooms
  • Egg Whites
  • Strawberries Blueberries or raspberries
  • 3 bananas
  • 1 bag of green apples
  • Cucumbers
  • frozen spinach or asparagus
  • Rosemary
  • Capers
  • Cinnamon
  • Black Pepper
  • Chili Powder
  • Cumin
  • 1 can green chilis
  • Basil Parsley
  • Uncured bacon or ham
  • Dijon mustard
  • Organic ketchup
  • Chicken Broth
  • Marsala Wine
  • Raw Almonds
  • Unsweetened Almond Milk
  • 4 lbs of organic boneless chicken breasts
  • lb. grass fed beef
  • 1-2 lbs. of ground white meat turkey
  • 1 lb. of flank steak
  • 1 lb. of wild caught salmon
  • 1 lb. shrimp peeled & de-veined

 

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