MEAL PLAN Week 18 (04/26 - 05/02)

PREP NOTES

SUNDAY: Make Spicy Herb Dressing ahead of time for Meal 6 (optional); Chop 2 (4- 6 oz. each) boneless,
skinless chicken breasts into slices; Heat a large saut pan over medium-high heat and add 1 Tbs
coconut oil when hot; Saut chicken breasts for 10-15 minutes, stirring often, until fully cooked; season with
sea salt and freshly cracked black pepper if desired; Store cooked chicken in the refrigerator for use in
Meal 6.
MONDAY: Make Sweet Potato, Bacon and Eggs Salad ahead of time for Meal 9 (optional); Make Kale
Chips ahead of time for Meal 11 (optional)
WEDNESDAY: Start Beef Pot Roast 3 to 8 hours ahead of time

BREAKFAST LUNCH

SNACK

DINNER

Omelet Muffins; avocado Graze fridge for leftovers

(30 minutes)

Graze fridge for leftovers

Cod with Arugula

Tapenade and Celeriac
Fries
(35 minutes)
prep - see list

SUNDAY
1

MONDAY

Leftover Omelet Muffins; Perpetual Spinach Salad Berries with Coconut and
almonds
(2 servings); Spicy Herb Lime
Dressing; chicken breasts (5 minutes)
(4-6oz)
(10 minutes)
5

Sweet Potato, Bacon and Leftover Sausage with

Leeks and Tomatoes
Egg Salad
(35 minutes)

Kale Chips
(20 minutes)

Sausage with Leeks and

Tomatoes
(45 minutes)
prep - see list
8

Chicken Primavera Bowl

4 servings
(30 minutes)

TUESDAY
9

WEDNESDAY

applesauce
(unsweetened);
sausage links
prep - see list
13

No Oat Oatmeal
(15 minutes)

10

Leftover Chicken
Primavera Bowl

14

11

Bananas with Almond

Butter and Coconut
(5 minutes)

15

Leftover Beef Pot Roast; Ants On A Log

mixed greens
(5 minutes)

THURSDAY
17

FRIDAY
(FLEX)

BLT Breakfast
(20 minutes)

21

Tapioca Crpes
(25 minutes)

18

19

Leftover Coconut Chicken Salami Stackers

(5 minutes)
Leftover Spaghetti
Squash with Garlic and
Herbs
22

Graze fridge for leftovers

23

Graze fridge for leftovers

SATURDAY
25

26

27

12

Beef Pot Roast; mixed

greens
(3-8 hours)

16

Coconut Chicken;
Spaghetti Squash with
Garlic and Herbs
(60 minutes)
20

Spicy Tuna Salad

(15 minutes)

24

Steak with AppleHorseradish Relish;

Broccolini with Hazelnuts
(35 minutes)
28

2015 paleoplan.com

FULL SHOPPING LIST 18 (04/26-05/02)

MEAT AND EGGS

NEED MEALS

1/2 pound(s) sausage links

____

14 slice(s) - bacon

____

1 pound(s) - beef - pot roast(s)

____

2 - beef - strip loin steak(s) (12 oz)

____

14 - chicken breast(s), boneless skinless

____
(4-6 oz)
1/2 pound(s) - chicken, ham, or sausage ____
1 pound(s) - cod fillet(s)
19 large - egg(s)

____
____

1 pound(s) - pork sausage, ground,

seasoned

____

1/4 pound(s) - salami, hard

____

DRY GOODS

____

1/4 cup(s) - almond flour

____

1/4 cup(s) - almond milk, unsweetened

____

4 tablespoon(s) - cashew butter

____

1-1/2 cup(s) - coconut milk, full fat

____

1/4 cup(s) - coconut, unsweetened

shredded

____

1-1/2 cup(s) - olives, green or black

____

1 cup(s) - tapioca flour or starch

____

1 can(s) - tomatoes, fire-roasted crushed

____
(28 oz)
____
2 can(s) - tuna in oil

NUTS AND SEEDS

____

2 tablespoon(s) - almonds, slivered

____

2 tablespoon(s) - flax seeds, ground

____

1/3 cup(s) - hazelnuts

____

1/4 cup(s) - pecans

____

2 teaspoon(s) - pumpkin seeds

____

1/4 cup(s) - pumpkin seeds, raw

____

1/4 cup(s) - walnuts

____

paper muffin liners

1/4 pound(s) - arugula

____

1/4 pound(s) - asparagus

____

3 medium - avocado(s)

____

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2 large - banana(s)

____

3 medium - bell pepper(s), red

____

2 medium - bell pepper(s), yellow

____

1-1/2 cup(s) - berries, fresh

____

1 pound(s) - broccolini

____

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1/8 medium - cabbage(s), red

____

4-1/2 medium - carrot(s)

____

1 head(s) - cauliflower

____

1 large - celeriac root(s)

____

4 medium - celery stalk(s)

____

1/2 bunch(es) - chard

____

2 medium - jalapeno pepper(s)

____

1 bunch(es) - kale

____

3 medium - leek(s)

____

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NEED MEALS

____

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7-1/2 medium - lemon(s)

____

1 head(s) - lettuce, butter

____

1/2 medium - lime(s)

____

4 cup(s) mixed greens

____

2 medium - onion(s), green

____

2-1/4 medium - onion(s), red

____

2-1/2 medium - onion(s), yellow

____

2 tablespoon(s) - raisins

____

1 medium - spaghetti squash

____

1/2 bunch(es) - spinach

____

8 cup(s) - spinach, baby

____

1 medium - sweet potato(es)

____

3 cup(s) - tomatoes, cherry or grape

____

toppings of choice- for crepes

____

2 medium - zucchini

____

CONDIMENTS and SPICES on next page.

2015 paleoplan.com

OTHER

MEALS

1 medium - apple(s)

NEED MEALS

1/2 cup(s) almonds

NEED

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NEED MEALS

3 tablespoon(s) - almond butter

FRUITS AND VEGETABLES

FULL SHOPPING LIST 18 page 2 (04/26-05/02)

OILS AND CONDIMENTS
2 cup(s) applesauce (unsweetened)

NEED MEALS

____

1-2/3 tablespoon(s) - apple cider vinegar ____

2 tablespoon(s) - beef tallow

____

4 tablespoon(s) - coconut oil

____

2 tablespoon(s) - horseradish

____

1 tablespoon(s) - maple syrup

____

2 tablespoon(s) - mayonnaise

____

1/4 cup(s) - mustard, dijon

____

1-1/2 cup(s) - olive oil, extra virgin

2015 paleoplan.com

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HERBS AND SPICES

NEED

MEALS

2 tablespoon(s) - Italian seasoning

____

1 tablespoon(s) - basil, fresh

____

1 whole - bay leaf(s)

____

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3-1/4 teaspoon(s) - black pepper

____

5 tablespoon(s) - capers

____

1/2 teaspoon(s) - cinnamon

____

4 tablespoon(s) - dill, fresh

____

13 medium - garlic clove(s)

____

1/2 teaspoon(s) - garlic, granulated

____

1/4 teaspoon(s) - ginger, ground

____

1 tablespoon(s) - mint, fresh

____

1/4 teaspoon(s) - nutmeg, ground

____

1/2 teaspoon(s) - oregano

____

1 teaspoon(s) - oregano, fresh

____

1 teaspoon(s) - parsley, dried

____

4 tablespoon(s) - parsley, fresh

____

1 teaspoon(s) - red pepper flakes

____

6-1/2 teaspoon(s) - sea salt

____
1 tablespoon(s) - thyme

____

2 tablespoon(s) - thyme, fresh

____

FLEX SHOPPING LIST 18 (04/26-05/02)

MEAT AND EGGS

NEED MEALS

1/2 pound(s) sausage links

____

8 slice(s) - bacon

____

1 pound(s) - beef - pot roast(s)

____

2 - beef - strip loin steak(s) (12 oz)

____

15 large - egg(s)
1 pound(s) - pork sausage, ground,
seasoned

DRY GOODS
3 tablespoon(s) - almond butter

1/4 pound(s) - arugula

____

1/4 pound(s) - asparagus

____

1 medium - avocado(s)

____

2 large - banana(s)

____

3 medium - bell pepper(s), red

____

2 medium - bell pepper(s), yellow

____

1-1/2 cup(s) - berries, fresh

____

____

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1 pound(s) - broccolini

____

____

1/8 medium - cabbage(s), red

____

4-1/2 medium - carrot(s)

____

1 head(s) - cauliflower

____

____

1 large - celeriac root(s)

____

NEED MEALS

4 medium - celery stalk(s)

____

____

1/2 bunch(es) - chard

____

1 medium - jalapeno pepper(s)

____

1 bunch(es) - kale

____

3 medium - leek(s)

____

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____

1/4 cup(s) - almond milk, unsweetened

4 tablespoon(s) - cashew butter

____

1-1/2 cup(s) - coconut milk, full fat

____

1/4 cup(s) - coconut, unsweetened

shredded

____

1/2 cup(s) - olives, green or black

____

1 cup(s) - tapioca flour or starch

____

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1 can(s) - tomatoes, fire-roasted crushed

____
(28 oz)

NEED MEALS

1/2 cup(s) almonds

____

2 tablespoon(s) - flax seeds, ground

____

1/3 cup(s) - hazelnuts

____

1/4 cup(s) - pecans

____

2 teaspoon(s) - pumpkin seeds

____

1/4 cup(s) - pumpkin seeds, raw

____

1/4 cup(s) - walnuts

____

paper muffin liners

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____

____

OTHER

MEALS

1 medium - apple(s)

1/4 cup(s) - almond flour

NUTS AND SEEDS

NEED

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14 - chicken breast(s), boneless skinless

____
(4-6 oz)
1/2 pound(s) - chicken, ham, or sausage ____
1 pound(s) - cod fillet(s)

FRUITS AND VEGETABLES

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5-1/2 medium - lemon(s)

1/2 medium - lime(s)

____

4 cup(s) mixed greens

____

2-1/4 medium - onion(s), red

____

2-1/2 medium - onion(s), yellow

____

2 tablespoon(s) - raisins

____

1 medium - spaghetti squash

____

1/2 bunch(es) - spinach

____

6 cup(s) - spinach, baby

____

1 medium - sweet potato(es)

____

1 cup(s) - tomatoes, cherry or grape

____

toppings of choice- for crepes

____

2 medium - zucchini

____

CONDIMENTS and SPICES on next page.

2015 paleoplan.com

NEED MEALS

____

____

FLEX SHOPPING LIST 18 page 2 (04/26-05/02)

OILS AND CONDIMENTS
2 cup(s) applesauce (unsweetened)

NEED MEALS

____

1-2/3 tablespoon(s) - apple cider vinegar ____

2 tablespoon(s) - beef tallow

____

4 tablespoon(s) - coconut oil

____

2 tablespoon(s) - horseradish

____

1 tablespoon(s) - maple syrup

____

2 tablespoon(s) - mayonnaise

____

1-1/2 cup(s) - olive oil, extra virgin

2015 paleoplan.com

____

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8a
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l
9
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HERBS AND SPICES

NEED

MEALS

2 tablespoon(s) - Italian seasoning

____

1 tablespoon(s) - basil, fresh

____

1 whole - bay leaf(s)

____

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3-1/4 teaspoon(s) - black pepper

____

2 tablespoon(s) - capers

____

1/2 teaspoon(s) - cinnamon

____

4 tablespoon(s) - dill, fresh

____

13 medium - garlic clove(s)

____

1/2 teaspoon(s) - garlic, granulated

____

1/4 teaspoon(s) - ginger, ground

____

1 tablespoon(s) - mint, fresh

____

1/4 teaspoon(s) - nutmeg, ground

____

1/2 teaspoon(s) - oregano

____

1 teaspoon(s) - oregano, fresh

____

1 teaspoon(s) - parsley, dried

____

4 tablespoon(s) - parsley, fresh

____

1/2 teaspoon(s) - red pepper flakes

____

6-1/2 teaspoon(s) - sea salt

____
1 tablespoon(s) - thyme

____

2 tablespoon(s) - thyme, fresh

____