Paleo Diet Plan

Everything in grey is leftovers. Breakfast, lunch and snacks are one serving. Dinner is four servings.
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Karen's Gut Healing Green Smoothie Carrot Cake Chia Pudding Karen's Gut Healing Green Smoothie
Dry Roasted Almonds Dry Roasted Almonds Dry Roasted Almonds
Simple Tuna Salad Simple Tuna Salad Bison Pumpkin Chili
Lemon Poppy Seed Muffins Blueberry Protein Smoothie Lemon Poppy Seed Muffins
Zucchini Alfredo with Turmeric Chicken Bison Pumpkin Chili Bacon Wrapped Pork Tenderloin,
Creamy Rainbow Coleslaw
Carrot Cake Chia Pudding Crustless Tomato Spinach Quiche Crustless Tomato Spinach Quiche
Dry Roasted Almonds Carrots & Guacamole Carrots & Guacamole
Bacon Wrapped Pork Tenderloin Egg Roll in a Bowl Kale Greek Salad with Steak
Lemon Poppy Seed Muffins Lemon Poppy Seed Muffins Blueberry Protein Smoothie
Egg Roll in a Bowl 15 Minute Grilled Steak with Mint Pesto Spicy Sweet Potato, Turkey & Kale Bowl
Crustless Tomato Spinach Quiche
Carrots & Guacamole
Spicy Sweet Potato, Turkey & Kale Bowl
Blueberry Protein Smoothie
Spiced Salmon Kabobs
Avocado Brownies
58% 19% 23% 47% 26% 27% 51% 25% 24%
1666 Cholesterol 306mg 1415 Cholesterol 131mg 1291 Cholesterol 261mg

111g Sodium 799mg 78g Sodium 1688mg 77g Sodium 1469mg
83g Vitamin A 8113IU 97g Vitamin A 23304IU 83g Vitamin A 27035IU
Fiber 29g Vitamin C 73mg Fiber 38g Vitamin C 64mg Fiber 27g Vitamin C 135mg
Sugar 35g Calcium 383mg Sugar 38g Calcium 1216mg Sugar 34g Calcium 462mg
99g Iron 14mg 102g Iron 18mg 80g Iron 16mg
59% 20% 21% 56% 21% 23% 48% 26% 26%
1387 Cholesterol 273mg 1432 Cholesterol 607mg 1457 Cholesterol 510mg

94g Sodium 1250mg 92g Sodium 2603mg 79g Sodium 1793mg
73g Vitamin A 10888IU 78g Vitamin A 31601IU 96g Vitamin A 59057IU
Fiber 28g Vitamin C 65mg Fiber 22g Vitamin C 379mg Fiber 29g Vitamin C 136mg
Sugar 23g Calcium 1005mg Sugar 30g Calcium 363mg Sugar 30g Calcium 784mg
77g Iron 12mg 83g Iron 13mg 97g Iron 17mg
44% 29% 27%
1486 Cholesterol 531mg

75g Sodium 1805mg
110g Vitamin A 53130IU
Fiber 33g Vitamin C 100mg
Sugar 44g Calcium 686mg
101g Iron 18mg
Avocado Asparagus Beef Tenderloin
Banana Baby Spinach Chicken Breast
Green Apple Bean Sprouts Extra Lean Ground Turkey
Lemon Broccoli Slaw Feta Cheese
Lime Carrot Ground Bison
Cherry Tomatoes Lean Ground Pork
Coleslaw Mix Ny Striploin Steak

Maple Syrup Cucumber Organic Bacon
Garlic Pork Tenderloin
Ginger Salmon Fillet

Black Pepper Green Onion
Cayenne Pepper Kale Leaves
Chia Seeds Mint Leaves Apple Cider Vinegar
Chili Powder Parsley Avocado Oil
Cinnamon Red Bell Pepper Balsamic Vinegar
Cumin Red Onion Coconut Aminos
Dried Basil Sweet Potato Coconut Oil
Dry Roasted Almonds Tomato Extra Virgin Olive Oil
Garlic Powder White Onion Mayonnaise
Ground Flax Seed Yellow Bell Pepper Pitted Kalamata Olives
Ground Ginger Yellow Onion Red Wine Vinegar
Hemp Seeds Zucchini
Italian Seasoning
Oregano Egg
Paprika Crushed Tomatoes Ghee
Poppy Seeds Organic Coconut Milk Unsweetened Almond Milk
Red Pepper Flakes Tuna

Sea Salt
Sea Salt & Black Pepper Barbecue Skewers
Sesame Seeds Almond Flour Coocnut Milk
Slivered Almonds Baking Soda Vanilla Protein Powder
Turmeric Cacao Powder Water
Walnuts Coconut Flour
Coconut Sugar
Ground Cloves
Frozen Blueberries Organic Dark Chocolate
Chips
Pureed Pumpkin
Stevia Powder
Unsweetened Coconut Flakes
Vanilla Extract
5 MINUTES
Coocnut Milk (cold from a can Throw all ingredients into a blender and blend until very smooth and
or carton) creamy. Divide into glasses and enjoy!
Kale Leaves
Avocado (peeled and pit removed)
Banana (frozen)
Chia Seeds (Remove if Use spinach instead.
autoimmune and can't tolerate seeds.)
Ground Flax Seed (Remove if Use almond milk or water instead of coconut milk.
autoimmune and can't tolerate seeds.)
Hemp Seeds (Remove if Make ahead and store in a sealed mason jar. Shake well before drinking. Keeps
autoimmune and can't tolerate seeds.) well in the fridge for 1 - 2 days.
Add 1 teaspoon MCT oil, 1 tablespoon greens powder, 1 scoop protein powder.
Add in some raw honey.

344 Cholesterol 0mg
22g Sodium 60mg
12g Iron 5mg
3 HOURS
Carrot (medium, grated) In a medium sized mixing bowl, combine the shredded carrot, cinnamon,
Cinnamon cloves, ginger and stevia. Add the almond milk, then whisk in the chia seeds.
Ground Cloves Let sit for 5 minutes, then stir again to redistribute the chia seeds. Cover the
bowl and refrigerate for 3 hours or overnight.
Ground Ginger
Stevia Powder (to taste) Divide into bowls or mason jars and garnish with shredded coconut and
Unsweetened Almond Milk chopped walnuts. Enjoy!
Chia Seeds
Walnuts (chopped)
Unsweetened Coconut Flakes
Keeps well in the fridge for 3 to 4 days.
Replace half of the almond milk with full-fat canned coconut milk.
413 Cholesterol 0mg

31g Sodium 184mg
12g Iron 5mg
50 MINUTES
Coconut Oil Preheat oven to 375. Grease a glass pie plate with a bit of coconut oil.
Egg Meanwhile, crack eggs into a mixing bowl and whisk well. Set aside.
Garlic (cloves, minced) Heat coconut oil in a skillet over medium heat. Add in minced garlic and
Green Onion (chopped) green onions. Sautee for 3 to 5 minutes. Add in chopped spinach and saute
Baby Spinach (chopped) just until wilted. Remove from heat.
Tomato (diced) Add spinach mix and diced tomatoes into the egg mix. Season with salt and
Sea Salt & Black Pepper (to taste) pepper. Stir well.
Pour egg mixture into pan. Place quiche in the oven and bake for 30 to 40
minutes or until the top is golden brown.
Remove from oven and cut into slices. Enjoy!
9g Sodium 165mg
5g Vitamin A 4661IU
13g Iron 3mg
1 MINUTE
Dry Roasted Almonds Dry roasted almonds.
207 Cholesterol 0mg

18g Sodium 0mg
8g Vitamin A 1IU
8g Iron 1mg
5 MINUTES
Carrot (medium) Peel and slice carrots into sticks.

Avocado Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and
Lime (juiced) salt.
Sea Salt (or more to taste)
Dip the carrots into the guac & enjoy!
217 Cholesterol 0mg Store the guacamole in an airtight container in the refrigerator for up to two days.
15g Sodium 387mg Sliced carrots can be stored in the refrigerator for up to four days.
…
Fiber 10g Vitamin C 24mg Add chili flakes, salsa and/or chopped cilantro to the guacamole.
3g Iron 1mg
10 MINUTES
Tuna (drained) Add all ingredients to a large bowl and mix until well combined. Enjoy!
Green Apple (chopped)
Green Onion (finely sliced)
Mayonnaise
Sea Salt & Black Pepper (to taste) Enjoy alone, on crackers, on a sandwich, or over greens.
Keeps well in the fridge for 2 to 3 days.

12g Sodium 499mg
12g Vitamin A 667IU
33g Iron 3mg
40 MINUTES
Red Bell Pepper (de-seeded and cut Preheat oven to 425ºF (218ºC) and line a baking sheet with parchment
into slices) paper. Place red peppers in a large mixing bowl and toss with a splash of
Red Onion (finely sliced) extra virgin olive oil and sea salt. Spread the red peppers across the baking
Cucumber (diced) sheet and bake in the oven on the middle rack for 20 minutes while you
prepare the rest.
Kale Leaves (finely chopped)
Cherry Tomatoes (halved) Place red onion, cucumber, kale, cherry tomatoes, olives and feta cheese
Pitted Kalamata Olives (diced) together in a large salad bowl and set aside.
Feta Cheese (crumbled) Create dressing by combining olive oil, vinegar, oregano, lemon juice,
Extra Virgin Olive Oil minced garlic, sea salt and pepper together in a small bowl. Whisk well and
Red Wine Vinegar set aside.
Oregano Remove roasted red peppers from oven and let cool. Once cool, add to
Lemon (juiced) bowl with salad ingredients.
Garlic (clove, minced) Increase the oven temperature to 500ºF (260ºC) and move the rack to the
Sea Salt top setting.
Black Pepper Season steak with sea salt and pepper on both sides. Place on the baking
Beef Tenderloin sheet with the parchment paper you used for the peppers. Place in the oven
on the top rack and bake for 5 to 8 minutes per side depending on
thickness and how you like your steak done.
Remove steak from the oven and cut into thin strips. Add dressing to salad
504 Cholesterol 96mg and toss well. Plate salad and add strips of steak over top. Enjoy!
34g Sodium 594mg
Sugar 5g Calcium 225mg Skip the steak and add roasted chickpeas.
32g Iron 6mg
45 MINUTES
Coconut Flour Preheat oven to 350ºF (177ºC) and line a muffin tray with liners.
Maple Syrup In a large mixing bowl, combine coconut flour, maple syrup, eggs, coconut
Egg oil and salt. Stir well to combine. Add in lemon zest, lemon juice and poppy
Coconut Oil (melted) seeds. Mix well.
Sea Salt Use a ¼ measuring cup to ladle the batter into the muffin tray. Place in oven
Lemon (zested and juiced) and bake for 35 minutes.
Poppy Seeds
Remove from oven and let cool. Enjoy!
183 Cholesterol 124mg Serve with a drizzle of raw honey.

12g Sodium 128mg
13g Vitamin A 180IU
5g Iron 2mg
5 MINUTES
Vanilla Protein Powder Throw all ingredients into a blender and blend until smooth. Pour into a glass
Ground Flax Seed and enjoy!
Frozen Blueberries
Baby Spinach
Water (cold)
Use any type of frozen berry instead.
Use hemp seeds instead
207 Cholesterol 4mg

4g Sodium 69mg
22g Iron 2mg
20 MINUTES
Zucchini Spiralize the zucchini or use a julienne peeler to create noodles. Set aside.
Extra Virgin Olive Oil In a large frying pan, heat the olive oil over medium heat. Add the chicken to
Chicken Breast (sliced) the pan and sprinkle it with the turmeric, Italian seasoning and sea salt and
Turmeric pepper to taste. Saute for 7 to 10 minutes, or until cooked through.
Italian Seasoning While the chicken is cooking, make the avocado cream sauce by combining
Sea Salt & Black Pepper (to taste) the avocado, coconut milk, lemon juice and sea salt and black pepper to
Avocado (peeled and pit removed) taste in a blender or food processor. Blend until smooth and creamy.
Organic Coconut Milk (canned, Once the chicken is cooked through, transfer it to a plate then add the
full-fat) zucchini noodles back into the pan. Saute the noodles for 1 to 2 minutes or
Lemon (juiced) until soft and warmed through. Add the avocado cream sauce into the pan
and stir until well mixed and warmed through.
Divide the creamy zoodles between plates, and top with chicken. Enjoy!

47g Sodium 112mg
20g Vitamin A 575IU Use brown rice pasta instead of zucchini noodles.
Sugar 7g Calcium 56mg Use chickpeas or white beans instead of chicken.
41g Iron 3mg
30 MINUTES
Extra Virgin Olive Oil Heat olive oil in a large skillet over medium-high heat. Add the ground bison,
Ground Bison onion and garlic, and saute for about 5 to 7 minutes, or until the meat is
Yellow Onion (diced) cooked through. Drain off the fat.
Garlic (cloves, minced) Add the chili powder, cumin and paprika. Stir about 1 minute, until fragrant.
Chili Powder Add crushed tomatoes, pumpkin, water, maple syrup and salt. Let simmer
Cumin about 10 minutes.
Paprika Divide coleslaw into bowls. Top with chili and enjoy!
Crushed Tomatoes
Pureed Pumpkin
Water
Maple Syrup Garnish with toasted tortillas, chopped green onion, avocado, jalapeno slices,
Sea Salt cheddar cheese or greek yogurt.
Coleslaw Mix
Add bell peppers, corn, peas or any leftovers on hand. Stir in spinach, kale or
watercress just before serving.
Use extra lean ground beef, chicken, turkey, lamb or venison.

13g Sodium 936mg Use mixed beans and/or tofu instead of ground meat.
Fiber 8g Vitamin C 48mg Refrigerate in an air-tight container for 3 to 5 days or freeze up to 2 months.

27g Iron 7mg
1 HOUR
Pork Tenderloin Preheat oven to 375 F. Combine garlic powder, salt, basil, oregano, and
Organic Bacon black pepper in a small bowl. Coat the pork with olive oil and then rub with
Garlic Powder (omit for SIBO) the seasoning mixture.
Dried Basil Wrap the pork with bacon and secure with toothpicks.
Oregano Place the pork in a baking pan; bake uncovered the preheated oven for 45
Sea Salt & Black Pepper (to taste) minutes, or until the pork reaches at least 155F. Let sit for 10 minutes before
cutting into it.

7g Sodium 271mg
1g Vitamin A 7IU
26g Iron 1mg
10 MINUTES
Broccoli Slaw (bagged) Combine all ingredients in a large bowl and mix thoroughly. The slaw can be
Mayonnaise enjoyed immediately but tastes best after sitting for a few hours.
Apple Cider Vinegar
Sea Salt & Black Pepper (to taste)
Use shredded green and red cabbage, carrot, leftover broccoli stems, and any
other veggies you think would be good to add!
80 Cholesterol 3mg
Refrigerate in an airtight container up to two days.
5g Sodium 74mg
7g Vitamin A 6005IU Read the ingredients. Look for an avocado oil, coconut oil or olive oil based
Fiber 2g Vitamin C 66mg mayonnaise.
2g Iron 0mg
30 MINUTES
Avocado Oil Heat the avocado oil in a pan over medium-high heat. Add the yellow onion,
Yellow Onion (medium, diced) green onion, garlic, and ginger. Cook for 3 to 5 minutes, stirring frequently,
Green Onion (diced) until soft.
Garlic (cloves, minced) Add the pork and break it up as it cooks. Cook for about 7 to 10 minutes, or
Ginger (peeled and grated) until cooked through.
Lean Ground Pork Stir in the coleslaw mix, bean sprouts, and coconut aminos. Stir for 5
Coleslaw Mix minutes, or until veggies have softened. Transfer to bowls and enjoy!
Bean Sprouts
Coconut Aminos
Use tamari or soy sauce instead.
Replace the ground meat with scrambled eggs or tofu.

26g Sodium 667mg
26g Iron 3mg
15 MINUTES
Slivered Almonds In a food processor, combine the slivered almonds, garlic, mint, parsley, olive
Garlic (clove) oil and lemon juice. Pulse until a thick paste forms. Set aside.
Mint Leaves (fresh) Preheat grill to medium heat.
Parsley
Rub steaks generously with sea salt. Place yellow peppers, red onion and
Extra Virgin Olive Oil steaks on the grill. Cook for 4 to 5 minutes and then turn. Cook for another 4
Lemon (juiced) to 5 minutes. (Note: Time will vary depending on temperature. We found 4
NY Striploin Steak minutes per side was great for medium-rare.)
Sea Salt Remove veggies and steak from the grill. Toss the veggies in balsamic
Yellow Bell Pepper (de-seeded and vinegar and drizzle with a splash of olive oil. Divide onto plates. Add the
sliced into 1/4's) steak and top with a spoonful of mint pesto. Enjoy!
Red Onion (sliced into 1/8's)
Balsamic Vinegar
Serve with quinoa, brown rice or sweet potato.
471 Cholesterol 80mg Blend up the pesto in advance and chop the veggies. Grill the veggies and steak
at time of meal.
30g Sodium 1256mg
Store in an airtight container in the fridge for up to three days.
36g Iron 4mg
25 MINUTES
Sweet Potato (medium) Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
Extra Virgin Olive Oil paper.
Chili Powder Wash and dice your sweet potato into half inch cubes. Toss in olive oil, chili
Cayenne Pepper (optional) powder and cayenne pepper. Spread across the baking sheet and bake in
Coconut Oil the oven for 20 minutes.
White Onion (diced) Meanwhile, heat a large skillet over medium heat. Add the coconut oil. Add
Extra Lean Ground Turkey the onion, ground turkey, sea salt and black pepper. Use a spatula to stir and
Sea Salt break up the turkey as it cooks.
Black Pepper (optional) Once the turkey is cooked through, drain off any excess liquid and return to
Kale Leaves (finely diced) heat. Add the kale. Stir and saute just until wilted and remove from the heat
immediately. Divide into bowls and top with the roasted sweet potato. Enjoy!

17g Sodium 578mg Chop the sweet potato and onion in advance. Store in the fridge until ready to
cook.
…
Skip the ground meat and roast chickpeas on the baking sheet along with the
Sugar 4g Calcium 218mg sweet potatoes. Saute the onion on its own in step 3.
27g Iron 5mg
20 MINUTES
Parsley (chopped) Preheat grill to medium heat.

Sesame Seeds In a mixing bowl, mix the parsley, sesame seeds, black pepper, sea salt, red
Black Pepper pepper flakes, maple syrup and olive oil. Mix well. Add the salmon pieces
Sea Salt and toss well to coat.
Red Pepper Flakes Grab your BBQ skewers and slide on a piece of salmon, followed by a folded
Maple Syrup lemon slice. Repeat until all ingredients are used up and several kabobs are
Extra Virgin Olive Oil (plus extra made.
for asparagus)
Toss asparagus in a splash of olive oil and season with sea salt and black
Salmon Fillet (sliced into 1 inch pepper to taste.
cubes)
Place kabobs on one side of the grill and asparagus on the other. Grill both
Lemon (sliced into thin rounds)
for about 3 - 4 minutes per side, or until salmon flakes with a fork. Remove
Barbecue Skewers
from the grill and divide between plates. Enjoy!
Asparagus (woody ends trimmed
off)
Sea Salt & Black Pepper (to taste)
Serve with quinoa, brown rice or sweet potato.
Chop the salmon and add it to a zip lock baggie with the marinade. Store in the
350 Cholesterol 78mg fridge up to 1 day.
17g Sodium 364mg
33g Iron 6mg
30 MINUTES
Avocado (medium, ripe) Preheat the oven to 350ºF (177ºC). Add the avocado, eggs, vanilla, coconut
Egg sugar and ghee to a food processor or blender and mix well until combined.
Vanilla Extract Add the almond flour, cacao powder, baking soda and sea salt. Process
Coconut Sugar again until combined. Stir in the chocolate chips, reserving some to place on
Ghee top .
Almond Flour Line a pan with parchment paper and pour brownie batter in. Smooth the
Cacao Powder (or cocoa powder) top down and sprinkle the remaining chocolate chips on top. Bake for 18 to
Baking Soda 20 minutes.
Sea Salt Remove from the oven and let cool before slicing. Enjoy!
Organic Dark Chocolate Chips
One medium avocado is equal to approximately one cup of mashed avocado.

13g Sodium 242mg Use coconut oil or coconut butter instead.
14g Vitamin A 219IU

For 12 servings, we used a 9 x 9-inch pan.
3g Iron 1mg

Paleo Diet Plan

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Paleo Diet Plan

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Everything in grey is leftovers. Breakfast, lunch and snacks are one serving. Dinner is four servings.

Dry Roasted Almonds Dry Roasted Almonds Dry Roasted Almonds

Simple Tuna Salad Simple Tuna Salad Bison Pumpkin Chili

Dry Roasted Almonds Carrots & Guacamole Carrots & Guacamole

Crustless Tomato Spinach Quiche

Carrots & Guacamole

Spicy Sweet Potato, Turkey & Kale Bowl

Blueberry Protein Smoothie

Spiced Salmon Kabobs

1666 Cholesterol 306mg 1415 Cholesterol 131mg 1291 Cholesterol 261mg

59% 20% 21% 56% 21% 23% 48% 26% 26%

1387 Cholesterol 273mg 1432 Cholesterol 607mg 1457 Cholesterol 510mg

44% 29% 27%

1486 Cholesterol 531mg

Banana Baby Spinach Chicken Breast

Green Apple Bean Sprouts Extra Lean Ground Turkey

Lemon Broccoli Slaw Feta Cheese

Lime Carrot Ground Bison

Cherry Tomatoes Lean Ground Pork

Coleslaw Mix Ny Striploin Steak

Garlic Pork Tenderloin

Ginger Salmon Fillet

Paprika Crushed Tomatoes Ghee

Poppy Seeds Organic Coconut Milk Unsweetened Almond Milk

Red Pepper Flakes Tuna

Sea Salt & Black Pepper Barbecue Skewers

Sesame Seeds Almond Flour Coocnut Milk

Slivered Almonds Baking Soda Vanilla Protein Powder

Turmeric Cacao Powder Water

Walnuts Coconut Flour

Unsweetened Coconut Flakes

Add in some raw honey.

413 Cholesterol 0mg

Dry Roasted Almonds Dry roasted almonds.

207 Cholesterol 0mg

Carrot (medium) Peel and slice carrots into sticks.

Keeps well in the fridge for 2 to 3 days.

288 Cholesterol 65mg

183 Cholesterol 124mg Serve with a drizzle of raw honey.

Use hemp seeds instead

207 Cholesterol 4mg

644 Cholesterol 117mg

Use extra lean ground beef, chicken, turkey, lamb or venison.

Sugar 12g Calcium 140mg

177 Cholesterol 72mg

Use tamari or soy sauce instead.

Replace the ground meat with scrambled eggs or tofu.

Serve with quinoa, brown rice or sweet potato.

375 Cholesterol 84mg

Parsley (chopped) Preheat grill to medium heat.

Serve with quinoa, brown rice or sweet potato.

One medium avocado is equal to approximately one cup of mashed avocado.

14g Vitamin A 219IU

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