Professional Documents
Culture Documents
PALEO
CLEANSE
A STEP-BY-STEP GUIDE FOR
PEOPLE WITH AUTOIMMUNE
DISEASES, FOOD ALLERGIES,
AND GUT HEALTH PROBLEMS
TO REDUCE INFLAMMATION,
REVERSE SYMPTOMS, AND
LOSE WEIGHT.
IMPORTANT NOTE:
OK. This work is copyrighted. And US copyright law says we can get really
mad at you if you share this with anyone, even your sister or your mom. And
that we can sue your pants off for stealing, just like if you had broken into our
house and stolen our TV. Jason personally hates US copyright law. He thinks
it’s prehistoric and desperately needs to be updated. But we also have a product
today, one that we’ve worked hard on, and would like to be protected. Puts us
in somewhat of a bind.
So, we’ll make a deal with you. This product is copyright © Paleo Plan 2012.
Just like normal. But, if you know one or two people who you think could really
benefit from using this, but would never buy it on their own, then maybe we’ll
look the other way for a minute*. But we ask, if you’ve gotten this for free and it’s
helped you, please consider buying a license yourself. Or buy a copy for a friend
and pay it forward.
If you’re a health practitioner gym owner, a trainer, or CrossFit affiliate and
would like to share this with your customers, we have a special license just for
you, and you can get more information by emailing us at info@paleoplan.com.
We’re trying to be human here, and introduce some thought and compassion into
a law that seems to have none. Please be cool and help us grow a business aimed
at helping people improve their lives.
Thanks,
Jason and Neely
Paleo Plan
PaleoPlan.com
© Paleo Plan 2012
All rights reserved. No part of this publication may be reproduced or
redistributed in any form without the prior written permission of the publishers.
* Note, this does not condone sharing, and we reserve all rights associated with
our copyright.
paleoplan.com ii
ABOUT THE AUTHOR
Neely Quinn, Nutrition Therapist
Neely is the nutrition therapist and blogger
at Paleo Plan. She has been experimenting
with nutrition on herself seriously since
2001 and received her certificate as an
Integrated Clinical Nutrition Therapist in
2007. In 2009, she realized she could not
tolerate grains or dairy and thus adopted
a Paleo diet, absorbing all the information
about ancestral diets she could, using her
solid base in nutrition science to help her
decipher fact from nonsense.
Since then, her health has improved dramatically, as have her rock climbing
performance and overall outlook on life. When her nutrition clients began
responding just as well to a Paleo lifestyle as she did, she knew she had to make
it her life’s work to spread the word about this ancient way of eating. She joined
Jason Glaspey at Paleo Plan in 2011 and has not looked back since.
She is the co-author of The Complete Idiot’s Guide to Eating Paleo with Jason.
They also wrote the Quickstart Guide and Paleo Challenge eBook and provide free
Paleo recipes to all and weekly Paleo meal plans to their thousands of subscribers
at www.paleoplan.com. Neely’s mission is to make eating Paleo simple to do and
easy to understand.
In her personal world, she is happily married with one neurotic border collie
mix. She lives in Boulder, Colorado, where she is a slightly obsessed rock climber,
having achieved personal bests of 5.13c and V9. She hopes to one day climb 5.14
and is using the Paleo diet to slowly but surely attain that goal. She also enjoys
reading books about mythical creatures and any game involving words.
paleoplan.com iii
TABLE OF CONTENTS
An Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
CH 1. Where Our Western Diet Went Wrong . . . . . . . . . . . . 8
CH 2. Extra Foods You’ll Remove for the Cleanse . . . . . . . 15
CH 3. Paleo Cleanse Food Guide . . . . . . . . . . . . . . . . . . . . 22
CH 4. Oils and Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
CH 5. Frequently Asked Questions . . . . . . . . . . . . . . . . . . 31
CH 6. Putting it into Practice . . . . . . . . . . . . . . . . . . . . . . . 46
CH 7. What to do After the Cleanse . . . . . . . . . . . . . . . . . . 53
CH 8. Meal Plans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
paleoplan.com iv
There are all kinds of cleanses out
AN INTRODUCTION there. Some would have you only
drink water for a week, while others
have you eating only cabbage soup
or some cayenne pepper concoction for a certain amount of
time. Doesn’t sound like too much fun to us. We at Paleo Plan
don’t think those kinds of cleanses are necessary. In fact,
they can be damaging and even set you back from reaching
long-term goals.
If what you’re looking for is to lose weight or decrease inflammation in your
body, sure, some of those cleanses can help in the short term. But what about
after the cleanse is over? You go back to eating the way you always have, griming
up your innards and gaining the weight back that you just laboriously lost.
Instead of the crash-diet cleanses out there, we’d rather see you do a “cleanse”
that will lead to a sustainable way of eating and living—a cleanse that will
continue to keep inflammation at bay, help you lose weight, and prepare you for a
lifestyle of eating that will let you keep that new svelte body forever.
That’s just the kind of cleanse this is. This ebook contains three weeks of meal
plans and recipes that include real, delicious food—not powders and concoctions,
which can leave you feeling unsatisfied. This cleanse is designed to combat
inflammation and improve blood sugar balance, both of which can improve all
kinds of symptoms and diseases, including digestive problems, autoimmune
disorders, joint issues, being overweight or obese, diabetes, heart disease, skin
problems, anxiety, fatigue, and more. This cleanse is one that we think people
can happily sustain not just for a week or two but, if necessary, for a lifetime
of happy eating. This leads to health, sustained weight management, and
revitalized energy.
We know, we know. These claims should be saved for pop-up screens and detox
supplement bottles: “This cleanse will make all your problems go away and create
world peace!” A lot of people’s biggest health problems do actually disappear on
this diet, but we’re not going to make any promises. We just believe very strongly
that this is the way humans were meant to eat, as laid out by millions of years of
evolution. This meal plan and ebook will show you how to “cleanse” your body
and cupboards of the detrimental foods you’ve been told to eat your whole life
and will replace those with the ones you actually evolved to eat.
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We’ve made a mouthwatering meal plan that removes the foods that commonly
cause inflammation in people:
• Grains
• Beans (including soy)
• Refined sugar
• Dairy
• Vegetable oils
• Artificial additives and preservatives
Sound familiar? That’s the Paleo diet in a nutshell, but for this cleanse we’ve also
taken out some other foods that have been shown to contribute to leaky gut,
which is the basis for a lot of inflammation. If these extra things we’ve removed
for this cleanse don’t contribute directly to inflammation, they’re foods and
drinks that can mess with your blood sugar and mood, and that you might be
addicted to:
• Caffeine
• Sweeteners (artificial and natural)
• Nuts and seeds
• Nightshades
• Eggs
• Alcohol
• Dairy
So what’s left to eat? We’ll get into that in detail later, but basically:
• Meat
• Seafood
• Fish
• Veggies
• Fruits
• Good fats
Why are we suggesting you throw away your cheesy bread and sweets? Like we
said, those foods can contribute to leaky gut, which causes inflammation.
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Autoimmune Disorders
People with autoimmune disorders like Hashimoto’s, rheumatoid arthritis,
Crohn’s, and celiac are dealing with a special kind of inflammation that also has
its roots in leaky gut. People with already compromised guts might be better off
without eggs, nightshade plants (tomatoes, potatoes, peppers, and eggplant), nuts,
and seeds. We’ll explain why throughout this book.
Our hope is that you feel (and look) like a different person after following this
guide for the next few weeks. After that, our advice to you is to either stay on this
kind of diet for a while if it seems to be working for you (or forever, if necessary),
especially if you have food sensitivities or an autoimmune disorder. Or you
can ease into a Paleo diet that includes eggs, nightshades, nuts, seeds, some
sweeteners, caffeine, and alcohol.
Unfortunately, there aren’t many people in Western cultures who don’t suffer
from at least one of these things, and most of them are caused by inflammation
and improper diet.
This cleanse will provide you with all the vitamins, minerals, antioxidants,
protein, fat, and carbohydrates you need to help heal your body. Moreover, some
of the foods you usually eat that are not part of this cleanse will no longer plague
your body with inflammation or physical/emotional pain.
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CLEANSE QUIZ
Let’s find out if you are a good candidate for this cleanse. Ask yourself the
following questions and tally up your “yes” answers.
Are you overweight or underweight?
Do you get fatigued often or easily?
D
o you have an autoimmune disease like celiac, lupus,
rheumatoid arthritis, Hashimoto’s, or type 1 diabetes?
Do you depend on coffee or alcohol to get you through your day?
Do you have pain in your joints?
Do you get bloated or have diarrhea or constipation regularly?
Is your skin inflamed with acne, eczema, psoriasis, etc.?
Are you feeling older than you actually are?
Do you have mood swings often, especially when you’re hungry?
Do you have heart disease or any signs of it?
Do you have type 2 diabetes, high blood glucose, or insulin resistance?
Are you depressed?
Are you or your partner having trouble getting pregnant?
Do you want more muscle tone?
Are you addicted to sweets and “can’t live without them”?
Do you have heartburn, ulcers, or GERD?
Are you on any prescription drugs?
Do you have seasonal allergies?
Do you have thyroid issues?
If you answered yes to even one of the questions above, you have nothing to lose
by giving this cleanse a try. If you answered yes to more than three, then we
strongly suggest you cleanse that body of yours for good. These symptoms and
illnesses aren’t just part of life, and they’re not just what happens as you get older.
They’re brought on by poor diet, stress, and other lifestyle factors, and you don’t
have to suffer anymore.
There’s plenty of evidence to show that traditional cultures who eat similarly
to the way you will on this cleanse have far fewer (and often none) of these
complaints through their entire lives. These are the people we’re trying to
emulate on the Paleo diet. Check out these blog posts from Paleo Plan on the
glowing health of the Kitavans and the Inuits for more information.
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WEIGHT LOSS
This cleanse will likely help you lose weight because you’ll feel satisfied eating
the foods you were evolutionarily designed to eat over millions of years. Feeling
satisfied after every meal will make you less likely to overeat, and you will have
fewer cravings. The healthy fats, protein, and fewer carbs will help you balance
your blood sugar, which will potentially reverse type 2 diabetes (yep, reverse
it), improve your energy levels, mood, addiction to sweets and caffeine, and
potentially even help with thyroid issues, among many other things.
INFLAMMATION
Inflammation starts in the gut, is driven by the immune system, and ends up
all over your body. That means it starts with what we eat. Seasonal allergies,
autoimmune disorders, ulcers, acne, aging, heart disease, joint pain, and even
weight gain are all a product of chronic, systemic inflammation. Even infertility
can be a product of inflammation and hormonal imbalance.
Taking certain foods out of your diet and replacing them with foods your body
loves can decrease inflammation of all kinds.
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TESTIMONIAL
(Michele’s multiple sclerosis symptoms get wiped out!)
Thank you, thank you, thank you.
I am a fifty-three-year-old woman who was diagnosed with multiple sclerosis just
over fifteen years ago. In that time, the disease has degenerated considerably,
affecting everything from my brain to my legs, my skin to my digestive system.
Recently the episodes of weakness and fatigue, as well as bouts of irritable
bowel, had become so intense and debilitating that I was desperately searching
for some healthy ways to take my life back. Enter Paleo Plan!
After educating myself, I committed fully to the plan. Please know as a full-
blooded Italian woman, I love my food. Pizza, pasta, and cannoli are a typical
Sunday meal. But the pain had gotten so intense and the digestive issues so
intrusive, I knew I had to make some big changes.
Thirty days later, I am nothing short of amazed. Honestly, I have tears in my
eyes as I type this note. I have not had one MS episode (which can consist of
trembling, burning, and even falling, on a daily basis.) I have not had one
flare-up of irritable bowel.
Considering that I have been known to be stranded in a public restroom for six
hours, doubled over in pain, this is huge! I am sleeping every single night for at
least seven straight hours. This is a significant change. Thirty-one days ago, I
would sleep two hours and then wake up in such pain I could no longer stay in
bed. I have energy to spare. I am walking two miles every day. I actually feel like
a fog has been lifted from my head. I am thinking clearer and having much more
productive days. And the icing on this gluten free/dairy free (DELICIOUS) cake is
that I have lost ten pounds!
If I feel this good in thirty days, I can only imagine how amazing I am going to
feel in sixty. I feel such hope: Hope that I will no longer need to take steroids.
Hope that I will no longer need to take chemo treatments. Hope that I can share
this information with people who I have come to love and who also struggle with
MS. Hope that my family will be healthier because I am shopping and cooking in
a whole new way. Please know that your work is appreciated. In thirty days, this
has become a passion.
I set out to take my life back. Thanks to Paleo, I actually have a whole new life.
Thank you,
Michele Klepac
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We asked Michele for an update eight months after she wrote this, and here’s
what she said.
I have followed Paleo faithfully for seven and a half months now. I’m NEVER going
back. I have never felt better. I’m stronger, healthier, and happier than I’ve been
in over thirty years. Additionally, my MS symptoms have subsided and in some
cases even disappeared completely. I’m sleeping better and have even gotten
compliments on my skin!
Getting healthy was certainly my focus, but I have to admit that my thirty-five-
pound weight loss is really exciting! Paleo has become a bit of a passion for
me. I research articles, try recipes, and read blogs. Thank you for teaching me
something new all the time. You are instrumental in my life change.
Fondly,
Michele Klepac
P.S.: The one modification I’ve made is I do eat organic, Greek, full-fat plain
yogurt. It seems very beneficial in combating some of my digestive issues.
Take care.
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It turns out that
CHAPTER 1
the
WHERE OUR WESTERN DIET WENT WRONG
USDA’s Food
Guide Pyramid,
with its six to
eleven requisite servings of grains, its exclusion of important
(saturated) fats, its inclusion of unhealthy fats (processed
vegetable oils), and its paltry servings of meat, fish, and eggs,
was mostly wrong. Even their updated MyPlate guidelines
recommend that adults eat between six and eight servings of
grains a day. That’s six to eight slices of bread per day, and
only half of that “should be whole grains,” in their opinion.
They also say, “To lower risk for heart disease, cut back on foods containing
saturated fats, trans fats, and cholesterol,” and that all of your meat should be
lean. That’s not necessarily true, except for the trans fats bit, and we’ll go into
that a little later.
It doesn’t take a genius to see that these recommendations are not working,
considering the fact that heart disease and type 2 diabetes are still the top killers
in Western countries, and at least two thirds of Western people are overweight.
Something isn’t right.
paleoplan.com 8
century.
So what do all of those new foods do to your body? Why are we not including
wheat, rice, white flour (which is wheat), oats, corn, spelt, amaranth, quinoa, or
any other grain on the cleanse? Why no soy, no beans, no vegetable oil, sugar,
dairy, or additives, even though you’ve been told for so long that many of those
foods are the keys to your good health? And what about those extra foods we’ve
taken out for this cleanse, the eggs, nuts and seeds, and nightshades? Let’s start
with the grains.
Grains
Grains or grain-like foods include anything made from wheat (white flour, wheat
flour, all-purpose flour), rice, rye, barley, corn, millet, oats, buckwheat, kamut,
teff, spelt, and amaranth. That includes bread, cereal, pasta, pastries, cookies,
beer, grain alcohols, crackers, bagels, tortillas, oatmeal, and corn chips, to name
a few. Even the gluten-free varieties of all of those things still almost always
contain grains. A lot of foods, like some soups, use flour as a thickener, as do a
lot of other prepackaged foods you find in a normal grocery store. You will need
to look very carefully at ingredients to make sure it’s free of grains from now on.
Grains make up at least 50 percent of most people’s diets, though, so we better
have good reasons to tell you not to eat them.
Gluten
The first good reason is gluten. Gluten is a protein found in wheat, spelt, barley,
rye, and oats (but only because oats are usually contaminated with gluten during
processing). Because it’s found in wheat, gluten is in most baked goods in the
United States. White flour is just refined wheat flour, so when the ingredient list
on a package says just “flour,” that means wheat.
It’s also added to foods in the form of hydrolyzed protein, starch, modified
starch, malt, natural flavorings, and binders.
Gluten is becoming a household word because so many people have a hard
time digesting it. It can cause digestive problems like diarrhea, constipation,
bloating, acid reflux, and cramping. Your immune and endocrine systems can
also get involved, causing symptoms like fatigue, skin inflammation, joint pain,
infertility, and abnormal menstrual symptoms.
No one knows for sure how many people have problems with gluten, but some
experts believe that anywhere from 30–80 percent of people in the United States
have some intolerance or immune sensitivity to it. At least 1 percent of the US
Certain Lectins
Most foods—and living things, for that matter—contain lectins. They’re proteins
that help protect animals and plants from diseases or invaders, such as humans.
For instance, wheat contains a lectin called wheat germ agglutinin (WGA). Other
grains, beans, and even nuts and seeds contain lectins similar to it. Lectins are
sticky little buggers. The WGA goes into your small intestine and gloms onto its
lining. It then tricks your body into taking it across the border of your intestine
intact, where it is seen as a foreign invader by your immune system. Antibodies
are created in response to the lectins, and unfortunately lectins often look a lot
like other parts of your body. They may look like cells in your pancreas, thyroid,
etc., so the same antibodies that were created to attack the lectin will actually
launch attacks on your own body. This is where autoimmune issues arise, like
type 1 diabetes, celiac disease, rheumatoid arthritis, lupus, and multiple sclerosis.
Phytic Acid
Phytic acid is present in grains, beans, nuts, and seeds, and we lack the enzyme
phytase to digest it. Phytic acid binds to the magnesium, calcium, zinc, and iron
in those foods and takes them out of your body unabsorbed. So even if you’re
eating foods containing those nutrients, you’re not necessarily absorbing all of
those nutrients.
Legumes
Legumes, or beans (lentils, black beans, pinto beans, soy, peanuts, etc.), also
contain lectins and phytic acid, just like grains. They absolutely must be cooked
for long periods of time, soaked, sprouted, and preferably fermented to remove,
at best, most of the lectins and phytic acid. This proper processing and cooking
of legumes has all but been forgotten in modern food preparation. Legumes are
a mediocre source of protein and a large source of carbohydrates and therefore
produce a big glycemic response.
Soy, a legume, isn’t prepared well enough in this country to remove most of those
toxins (it should be fermented), and it’s a major source of plant-based estrogens,
Refined Sugars
Refined sugars are sweet, simple carbohydrates made from foods like beets and
sugar cane, corn, honey, and maple syrup. Respectively, they’re more commonly
known as white sugar, cane sugar, corn syrup and high fructose corn syrup,
dextrose and maltodextrin (both also made from corn), refined honey (as
opposed to raw honey), refined maple syrup, and there are many others. As you
know, white sugar and corn syrup are in everything from soft drinks to candy
bars to marinara sauce.
Refined sugar wouldn’t be such a big issue if we didn’t eat so much of it. When
you eat sugary foods that spike your blood glucose, it stresses your body. Too
much sugar in your blood is toxic, and your body releases the hormone insulin to
cope with the glucose. The insulin acts like a key to your cells, and it allows the
glucose to enter your cells for use and storage. Glucose gets stored as glycogen,
and when your glycogen stores get filled up, the sugar is stored as fat.
The faster your blood sugar spikes, the faster it plummets as the glucose is taken
up into your cells. So while you may feel energized for a while after eating that
donut, you might feel tired and sluggish less than an hour afterward. That’s about
the time you reach for the coffee or other caffeinated drink, which shocks your
body into releasing cortisol and adrenaline (or epinephrine) from your adrenal
glands. Cortisol stimulates stored glucose to be injected into your blood stream
to give you energy, and adrenaline makes you feel more awake by making your
body think it’s in a super stressful situation, as if you’d been shocked awake by
a car crash or a vicious dog.
There are several problems with this constant cycle of eating sugar, having a
blood sugar spike, and then plummeting blood sugar due to insulin. First of all,
your cells become less and less receptive to insulin, so it takes more and more
insulin to get the glucose into your cells. After a while, you can become insulin
“Vegetable” Oils
The oils we know as vegetable oils are not actually made from vegetables. They’re
typically made from seeds. The most commonly used oils in the Western diet
are canola oil, corn oil, soybean oil, safflower oil, sunflower oil, cottonseed oil,
peanut oil, and some sort of conglomeration of those in margarine form. They’re
often hydrogenated or partially hydrogenated, which creates heart disease-
inducing trans fats. Because oil is very difficult to extract from seeds, they’re
almost always highly heated during processing. Then they’re often chemically
refined and deodorized, because they smell pretty bad otherwise. In other words,
they’re usually on their way to becoming rancid by the time they hit the shelves.
That’s because all those oils are high in polyunsaturated fatty acids, which are
very susceptible to becoming oxidized, or rancid, when exposed to heat, air, and
light. Oxidized fats create inflammation and contribute to heart disease and all
other chronic inflammatory conditions.
It was thought that these oils were better for heart health than, say, lard, and
that’s what you’ve been told for most of your life. However, it turns out that
vegetable oils are very high in omega-6 fatty acids (one of those polyunsaturated
fats), which are highly inflammatory. It turns out that heart disease is a disease of
inflammation. Omega-3 oils, the kind you find in coldwater fish, are highly anti-
inflammatory, while omega 6 fatty acids, the kind you find in corn oil, sunflower
oil, and cottonseed oil, nuts, seeds, and grains, are highly anti-inflammatory.
Cutting out vegetable oils and eating fish once or twice a week takes care of a lot
Dairy
There are some differences of opinion about whether or not dairy is Paleo. It’s
definitely Primal, which is the diet Mark Sisson at www.marksdailyapple.com
has laid out. But as for its strict Paleo-ness, it’s not such a sure thing. In any case,
it’s not on this cleanse.
We all agree that before the advent of agriculture, dairy was not something
people would have consumed after the first few years of life, when they would
have been breastfeeding. After all, milking a wild mastodon would have been a
little tricky. For that reason alone, dairy’s not Paleo in its truest sense. Moreover,
Loren Cordain, one of the fathers of the Paleo diet and author of The Paleo Diet,
believes that dairy is one of the causes of many of our current health maladies,
including some cancers, insulin resistance, and acne. Cordain keeps a blog, and
this blog post in particular is a fantastic resource for more information on his
camp’s beliefs about dairy.
However, since almost all of the studies on dairy cited by Cordain and many
others have been done using pasteurized, homogenized, low-fat, factory-farmed
dairy products, part of the story is missing. There is a lot of evidence that
supports whole-fat, raw milk’s health benefits to humans, including anti-cancer
and anti-acne effects. “Raw” milk hasn’t been heated or tampered with in order
to pasteurize or homogenize it. You can find all kinds of information about its
safety and sources of it at www.realmilk.com. There have been indigenous
groups all over the world who’ve lived vibrant, long lives on diets that include raw
dairy products as staples.
Lactose Intolerance
Most people are at least somewhat lactose intolerant after they’re weaned,
meaning they lack enough of the enzyme lactase, which helps digest the lactose
in milk. After all, we evolved for millions of years only drinking milk from our
mothers and never again after that. As we said, the pasteurization process gets
rid of that helpful lactase already present in milk. However, fermenting milk—
making yogurt, buttermilk, kefir, and other fermented dairy foods—helps to
get rid of the lactose that’s so difficult to digest. That’s why if you’re going to eat
conventional dairy, fermented dairy is best—just not for the next three weeks.
After the cleanse, if you want to, add full-fat, unpasteurized, unhomogenized,
fermented, grass-fed dairy back in to your diet. If you do try it, take note of
how you feel: how your skin looks, whether you get a yeast infection, how your
digestion feels, and any other symptom you may not have attributed to dairy in
the past. To find a source of raw dairy in your area, go to www.realmilk.com.
Unnecessary Additives
It’s excessive to drink sports drinks with fourteen teaspoons of sugar in them, but
there’s absolutely no reason whatsoever to make those sugary drinks fluorescent
yellow. Yellow 5 and other synthetic food colorings fall into this “unnecessary
additives” category. There are entire health regimes now based on removing
additives from people’s diets to improve problems like ADHD and autism.
There are also plenty of published articles about the reasons artificial additives
are so bad for us. Aspartame and other synthetic sweeteners, nitrates and nitrites,
potassium sorbate, and BHA are among the preservatives and sweeteners that
have been shown to have either cancerous effects or negative impacts on nervous
system health. Keep away from ingredients you can’t pronounce, and read A
Consumer’s Dictionary of Food Additives if you’re interested in knowing
more about the woes of food additives. And here’s a website that has a great
rundown of some of the most common harmful additives.
Nightshades
Nightshades are a family of foods that includes:
• Tomatoes
• Tomatillos
• Potatoes
• Peppers (bell peppers, paprika, habanero, chili peppers, cayenne
pepper, but not black pepper)
• Eggplant
• Tobacco
• Goji berries
• Garden huckleberries
Nightshades are a group of foods that many people are sensitive to for one reason
or another. They’re especially associated with arthritis and joint pain in general.
In fact, there’s even an Arthritis Nightshades Research Foundation that
focuses on spreading awareness to people about these foods.
paleoplan.com 15
You may never have gone long enough without eating tomatoes or potatoes (after
all, they’re in so many common foods) that you’ve never had the opportunity to
find out if you’re affected by them.
We could go into the anti-nutrient profile of potatoes and other nightshades,
citing studies that say that the glycoalkaloids in potatoes can cause leaky gut just
like gluten can. But there’s a lot of debate about that right now; many of those
studies were subpar, done on mice, and sometimes only on mouse tissue in vivo.
For more information, Mark Sisson did a great write-up on the potato
debate, saying that there may not be enough evidence to keep them off a Paleo/
Primal diet. But he doesn’t eat them because he gets joint pain if he does, just like
so many other people. Loren Cordain wrote a post on why potatoes should be
avoided due to their anti-nutrient content. And Chris Kresser talked with Mat
LaLonde about why Cordain is wrong about potatoes. He concludes they’re
totally fine to eat unless you have a sensitivity to nightshades in general.
We think there’s enough evidence of people having joint pain and other
symptoms from nightshades that it warrants an experimental three weeks
without them.
Eggs
The first reason we took eggs out of this cleanse is that they are a very common
food allergy. While many people grow out of this allergy, many others don’t.
When you think of an “allergy,” you probably think of hives, swollen lips, major
diarrhea, or anaphylactic shock. While an allergic response can be as serious as
those symptoms, it’s not always so obvious: some people who have an immune
reaction to eggs have symptoms that are more mundane, like intestinal cramping,
diarrhea, constipation, skin irritation, asthma, runny nose, sinus congestion, or
fatigue. Know anyone with those symptoms? We sure do. That’s why we’re giving
you this opportunity to see if eggs are a problem for you. Take them out during
these few weeks, and we guarantee that if you have a problem with them, you’ll
know when you try them after that time.
The second reason is that egg whites contain a protein called lysozyme, which
itself is pretty benign, even though it can cross the intestinal barrier. But
lysozyme bonds with other proteins in the egg whites, and when it carries those
proteins over the intestinal barrier into the blood stream, some people have an
immune reaction. That immune reaction can cause symptoms and can contribute
to autoimmune disorders. Cordain has written a very thorough explanation
of that process if you want to geek out a little more on it. Basically, egg whites
may contribute to leaky gut, and leaky gut leads to inflammation, including
autoimmune disorders.
Caffeine
While you’re doing this cleanse, you are strongly encouraged to stop drinking
caffeine. Wait! Don’t stop reading! A lot of people use caffeine as a crutch. It’s
the way they get through their day, and if they didn’t have it, they’d take naps at
the wheel. This diet will give you more energy than your old diet. We promise. It
might be a rough couple of weeks when you’re first changing your diet, but you
may as well cleanse your whole system at once and give up caffeine while you’re
at it, right?
Remember that caffeine is in coffee, espresso, decaf coffee and decaf espresso,
maté, “energy drinks,” kombucha, caffeinated sodas, caffeinated diet sodas,
caffeinated sports drinks and gels, white tea, green tea, black tea, and brown tea.
Herbal teas that don’t have any of the above added to them, as well as rooibos tea,
are caffeine free. If you need to wean yourself off caffeine, try drinking green or
white tea to start.
If you just can’t give up your coffee and want to drink decaf, remember that it
does still contain caffeine. Plus, coffee in any form is often cross-reactive with
gluten, meaning it sets off the same immune response that gluten does.
You may be surprised by the massive effect caffeine can have on your quality of
sleep, your level of energy through the day, your stress levels, and possibly even
your weight.
Once you’re through these few weeks, go ahead and add your beloved caffeine
back to your diet if you want to and see how it really makes you feel. Then you
can decide how often you want to drink it.
You can do this.
For more info and statistics on how caffeine affects people, read Paleo Plan’s
blog post on “The Cruel Calling of Coffee.”
Alcohol
If you really want to go diehard with this cleanse, don’t drink alcohol for the next
three weeks. It’s a waste of calories for those people who want to lose weight, and
EAT WILD
We want to eat foods that are in their wildest state possible, as if we were hunting
and gathering them ourselves. It sounds cheesy, but foods really do contain
more nutrients if they’re grown naturally and locally.
GO ORGANIC
In general, we highly recommend that you buy organic foods whenever possible.
Check out the Environmental Working Group’s “Dirty Dozen” and “Clean
15” lists to find out which produce contains the least and most pesticides. No
one needs to eat pesticides. And local produce is better than shipped-in produce
because nutrients literally get lost in transit.
GO GRASS-FED,
PASTURE-RAISED, OR ORGANIC WITH MEATS
Whenever possible, buy grass-fed or pasture raised animal products. Those terms
mean the animal was given species-appropriate food and allowed to spend time
outside as opposed to being fed grains in a feedlot. Organic is the second best option,
but those animals are often still fed grains; they’re just organic. Buy meat in bulk to
save on costs from a local rancher. Find one in your area at www.eatwild.com.
Remember, this is not a normal guide to eating Paleo. You can find a complete
guide to eating a normal Paleo diet at www.paleoplan.com/resources/paleo-
plan-food-guide. This ebook you’re reading describes a modified Paleo diet that
removes additional foods (eggs, nightshades, sweeteners, caffeine, alcohol, nuts,
and seeds).
paleoplan.com 22
GREEN-LIGHT FOODS
Vegetables
You can eat all of them without limit, except: Nightshades: tomatoes, potatoes,
eggplant, peppers (all peppers except peppercorns)
Weight Loss Tip: Limit tapioca, sweet potatoes and yams, and taro for weight
loss to a few times a week (we’ve done that for you in the meal plan).
Athlete Tip: If you are an endurance athlete doing three or more days of vigorous
training, do not limit those starchy veggies even if you’re trying to lose weight.
You may actually need to add more.
Fruits
Eat all fruits freely during this cleanse.
Weight Loss Tip: Limit fruit intake to one or two pieces a day and one ounce of
dried fruit a day. We’ve done that for you in the meal plan.
Meats
Eat meats freely (even bacon, within reason), but in order to mimic our ancestors
best, eat products from animals that were grass fed or pasture raised. If you
can’t find those, opt for organic products. At the very least, steer clear of meats
with unnatural preservatives, wheat and corn additives (anything with a “dext” in
the name), and synthetic color or flavor enhancers. Just plain old meat is what
you want.
Sea Vegetables
They’re all good—great, in fact.
Kombu, wakame, other seaweeds, algaes
We mean tallow and lard from pasture-raised animals that you can buy online or
make at home. Alternatively, you can make some high quality (pasture-raised or
organic) bacon and save the drippings to use later and/or buy some high quality
beef fat from your butcher and render it into tallow. We wrote a blog post at
Paleo Plan called “Make Your Own Tallow” that explains the process of making
tallow in more detail.
Tallow
Coconut oil/milk
Beverages
Filtered or spring water
Herbal tea
Coconut water
Freshly juiced juice if you are not diabetic or pre-diabetic
Weight Loss Tip: Go easy on the fresh juice and coconut water if you’re not very
active and you’re trying to lose weight.
Coconut Products
Unrefined coconut oil
Coconut butter
Coconut flour
Coconut milk/cream (canned or freshly made, not in a carton)
Coconut aminos (tastes like soy sauce)
Chocolate
(It contains sweeteners and caffeine)
Dairy
Butter, milk, yogurt, kefir, cream, ice cream, powdered milk, cottage cheese,
whey powder, and anything else from an animal’s teat
Eggs
Egg substitutes, egg whites, and egg yolks
Fruit Juice
Unless it comes straight from your juicer at home, and even that should be
consumed sparingly
Legumes
All beans: black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy,
mung, lima, black-eyed peas, etc.
Exception: Snowpeas, sugar snap peas, and green beans are acceptable.
Nightshade plants
Potatoes, tomatoes, eggplant, peppers (except peppercorns or black pepper)
including bell peppers, chili peppers, hot peppers, cayenne, etc., goji berries,
tobacco
Soft Drinks
See “Sweeteners”
“Vegetable” Oils
Any oil that comes from a seed, grain, or legume, such as corn, soybean,
sunflower, safflower, flax, walnut, almond, macadamia, hemp, sesame,
cottonseed, grapeseed, peanut, and others
SATURATED, MONOUNSATURATED,
AND POLYUNSATURATED FATTY ACIDS
Polyunsaturated fatty acids (PUFAs), including omega 6 fatty acids (O6) and
omega 3 fatty acids (O3), are delicate and easily oxidized by light, air, or heat.
Oxidized fatty acids are what make an oil or fat rancid. Saturated fatty acids
(SFAs) and monounsaturated fatty acids (MUFAs) are less susceptible to being
oxidized and can stand up to more cooking heat than PUFAs can.
paleoplan.com 27
SATURATED FATTY ACIDS
We know, we know. You think saturated fat is bad. Well, it’s time to start
believing that we grew up evolutionarily eating exactly the things you’ve been
told your whole life to avoid: lard, fatty meat, coconut oil, and saturated fat in
general. Heart disease and obesity are only increasing in the Western world,
and it’s not because we’re all eating too much saturated fat: it’s because of
inflammation caused by Western foods, including the corn oil, safflower oil, and
others on that list. For more information on the myths about saturated fat, go to
the FAQ chapter in the Quick Start Guide and Paleo Challenge eBook.
COOKING TEMPERATURES
Notice the cooking heat for all of these oils and fats. (By the way, we didn’t
include the cooking temperatures on the non-Paleo oils because you won’t be
cooking with them.) Some of the Paleo oils should never be cooked with at all
because they’re so high in PUFAs and are easily oxidized. Thats why some of
them are marked “None” in the Cooking Temp column and should just be used
as salad dressings, etc. In general, use tallow, lard, or coconut oil for cooking and
extra virgin olive oil for lower-heat cooking. Also, for all those high-PUFA Paleo
oils, make sure you keep them in a cool, dark place and discard them six months
after opening them.
LARD
Where do you get lard, and what on earth is that stuff? Lard is just clarified,
or rendered, pig fat. You can save your precious bacon drippings in a glass jar
and cook with that, or you can find a local source for pasture-raised animal
fat (eatwild.com, localharvest.com) and render it yourself. Here’s a great
instructional blog post on rendering lard to cook and bake with. You can also
buy lard from pasture-raised pigs online (prairiepridepork.com), but it’s pretty
expensive with shipping.
TALLOW
Tallow is rendered fat from meat other than pork, often beef. You can make
your own by buying some high-quality (no pesticides, preferably grass fed) fat
from eatwild.com or localharvest.com and read this instructional blog post
on rendering your own beef fat into tallow. You can also buy grass-fed tallow
online from U.S. Wellness Meats here. Most tallow you can buy in the store
is hydrogenated, so you’ll want to stay away from that. And unless tallow or
lard comes from a grass-fed source, you’ll want to avoid it, since its fatty-acid
composition won’t be totally favorable.
*Butter and ghee are dairy and should be avoided during the first month of eating
Paleo. Even after that month, they should only be eaten if your digestive system and
immune system can tolerate them.
**n/a = These oils are not a source of omega 3 fatty acids.
*Canola’s fatty acid composition isn’t that bad, but there are other problems with it: it’s
often highly processed, and it contains erucic acid, which has been found to have an
allergenic effect on people.
**Margarine is made up of 15 percent trans fats, which are associated
with heart disease.
PROTEIN POWDER
Q: Can I use protein powders?
VEGETARIANS
Q: Can a vegetarian do this cleanse?
NUTRIENTS
Q: Will I get enough nutrients?
Q: Will I get enough calcium?
Q: Will I get enough fiber?
Q: Should I take supplements?
DAIRY
Q: Is dairy Paleo?
paleoplan.com 31
SATURATED FAT, BACON, AND CHOLESTEROL
Q: Isn’t saturated fat bad?
Q: What about bacon and other processed meats?
Q: What about the cholesterol content in this diet?
TROUBLESHOOTING
WEIGHT LOSS AND CRAVINGS
Q: I’ve been on the diet for a while now, but I am still having cravings and
giving into them for bread and sweets. How do I handle that?
Q: I stopped losing weight; what should I do?
Q: Should I count calories on this diet?
WHAT TO DRINK
Q: Can I drink caffeine?
Q: Can I drink alcohol?
PROTEIN POWDER
Q: Can I use protein powders?
A: For the purposes of this challenge, you should follow the meal plan and only
use protein powders if you are temporarily desperate for food and have no other
option available. Protein powders are highly processed foods, and you’re trying
to stay away from those. Plus, the most common protein in powder form is whey,
and whey is dairy, which you’re avoiding for this challenge.
Other protein powders are made of egg, soy, pea, or hemp, or some combination
of those. Eggs are certainly acceptable Paleo foods, but the eggs in protein
powders are not going to be in any way pasture raised, since they’ll be from
factory-farmed chickens. Plus, protein powders only use the egg white, which
means that most of the nutrients are stripped out with the yolk. It’s also highly
heated and sometimes chemically processed.
Hemp is okay, but it has an awful lot of delicate fatty acids that undoubtedly get
wrecked and turned rancid in the heating and drying process, which is not good.
Pea and soy protein are both legumes, and therefore are not part of the diet.
Just stick with good, old-fashioned meat, fish, and eggs for your major protein
sources, at least for the duration of this challenge. Later, you can experiment with
whey and egg proteins to see how they make you feel.
VEGETARIANS
Q: Can a vegetarian do this cleanse?
If you eat fish, then yes. You’ll have to modify the meal plan drastically, but
you can make it work. I wouldn’t go the protein powder route even under these
circumstances, because the only ones that are Paleo compliant are egg-white and
whey protein powders, and the whey is questionably Paleo at best.
You will not get much protein, but there are entire cultures who are quite healthy
without eating gobs of protein every day. Just stay within the guidelines of the
cleanse Green-Light Foods and you should be good.
After the cleanse you can try adding eggs and dairy—other vegetarian sources of
protein—into your diet and see how you feel.
NUTRIENTS
Q: Will I get enough nutrients?
A: Yes! Paleo Plan did a comparison of the nutrient levels from a typical
day on the Paleo diet with a typical day on a Western diet, and the results are
undeniable. From the Paleo diet, you get the same amount or more (often way
more) of every nutrient except for calcium, sodium, and vitamin D, the last of
which you should be getting from the sun and not synthetically in milk products
anyway. The omega 6 to omega 3 ratio is way better in the Paleo day, at around
4:1 as opposed to 27:1 in the typical Western diet.
Not only are there more nutrients in a Paleo menu, but you absorb more of
those nutrients. The phytic acid in grains and legumes robs your food of crucial
minerals like calcium, zinc, magnesium, and iron. So even though you may
technically be getting more calcium from your food in the Western diet (711 mg
compared with 614 mg in a day), you’re not absorbing all of it.
TROUBLESHOOTING
WEIGHT LOSS AND CRAVINGS
Q: I am still having cravings and giving into them for bread and
sweets. How do I handle that?
A: People often don’t eat enough fat because we’re a fat-phobic culture, but fat
can be incredibly helpful in curbing cravings. It will add more calories to your
diet, but after a while when you’re done detoxing and your body is better at using
fat as fuel, you’ll be able to taper down the fat and still not have cravings.
For a while, use a bit more fat or oil for cooking and salads, and eat more
avocados, coconut products, and fattier cuts of meat. Carbohydrates will also
2. If you legitimately need and want to lose more weight, try to introduce more
carbohydrates into your diet a few times a week, especially after workouts. Have
sweet potatoes, fruit, or muffins on hand to get those dense carbohydrates.
Sometimes after not eating many carbs, your body gets a little stressed out and
starts retaining the fat it has in order to keep you from starving. Sometimes
these carb “refeeds” can help kick start your body into continuing the
weight-loss trend.
3. If that doesn’t work, consider intermittent fasting (see FAQ above) and/or
nutritional ketosis. Very high fat, very low carb, and moderate protein helps
people whose systems really can’t deal with sugars lose weight.
4. If that doesn’t work, look at your life. Are you stressed? Sleeping enough?
Exercising at least a few times a week? Are you actually sticking with the diet,
5. If you look at your life and find that you’re perfect, start counting calories.
See the next Q&A for more info on counting calories. Paleo Plan has more
information on this topic.
6. If you need help with honing in on why you aren’t reaching your weight-loss
goals, you might need to seek professional help. Paleo Plan’s Neely Quinn does
Private Paleo Coaching and has helped many people resolve the mysteries of
their weight loss plateaus. Also, she wrote a very useful guide to figuring out
how many calories you need and how to modify a meal plan to meet those needs.
paleoplan.com 46
• Nuts (almond, walnuts, macadamias, pistachios, etc.)
• Oatmeal
• Pasta
• Peanut butter (eat almond butter instead)
• Potatoes
• Refined olive oil (extra virgin is fine)
• Rice (wild, white, brown, etc.)
• Seeds (sesame, sunflower, pumpkin, flax, hemp, etc.)
• S lim Jims or any other jerky with nitrites, grains, corn,
preservatives, or unnecessary ingredients
• Soups containing flour, beans, corn, or dairy
• Soy sauce, tamari, Bragg’s Aminos, and wheat-free tamari
• Sugar (sugar cane, brown, etc., except raw honey and coconut nectar)
• Tomato products (salsa, marinara, crushed tomatoes, tomato paste)
• Vegetable oils (corn, soy, sunflower, canola, etc.)
Endurance Athletes
If you’re an endurance athlete (runner, swimmer, cyclist, etc.) training more
than eight hours per week, then add a serving of heavy carb sources (fruit, sweet
potatoes, tapioca flour) to at least two of your meals on workout days. If you have
a big race, add heavy carb sources to every meal and snack for about two days
leading up to the event. If you’re a long-distance athlete, you may need to turn
to sports drinks or gels to keep you going during your workouts that last over
ninety minutes.
As an aside, there are long-distance athletes who eat a very high fat, very low
carb diet and do well because they’re in nutritional ketosis and using fat instead
of carbs to fuel their workouts. That system of doing things is great, and you can
learn more about it from the coaches at CrossFit Endurance.
Either way, most people’s digestion doesn’t work so well while on long runs or
rides, so eating solid food is often out of the question. You can make sports
drinks yourself if you want; we’ve included a recipe below. Also, Nell Stephenson,
Paleo nutritionist, IronMan athlete, and co-author of The Paleo Diet Cookbook,
has great resources, recipes, and information for endurance athletes on her
website, nellstephenson.com.
Ingredients
1/2 cup raw honey
1/2 cup fresh lemon juice
7-1/2 cups lukewarm water
1/2 tsp of sea salt
Instructions
1. Combine honey, sea salt, lemon juice,
and lukewarm water and stir to dissolve honey.
2. Let cool or chill before serving.
The drink is comparable to other sports drinks in its nutritional values, including
electrolytes like sodium and potassium. We compared this drink with Gatorade,
which contains undesirable ingredients like high-fructose corn syrup, yellow 5,
and blue 1.
Power Athletes
If you’re a power athlete (weight lifter, CrossFitter, rock climber, martial artist,
etc.) working out more than three hours per week, you’ll want to keep the
meal plan in this book as it is, but make sure you get a meal high in animal
protein within thirty minutes to two hours after your workouts. This is when
your muscles are primed to be refueled and can use the extra protein to help in
recovery and growth. That might mean adding a small meal to the meal plan
on some days or adjusting it to fit your workout schedule. Also, in general, be
generous with the amount of avocadoes and fats you eat, and choose fattier
(pasture-raised/grass-fed, of course) cuts of meat. The fat will help fuel you. If
you’ve done all that and you’re still not feeling amazing after several weeks, you
may need to add some carbs a few more times a week.
Juice
Stay away from commercial, pasteurized, devoid-of-nutrients juice, but you can
drink freshly juiced juice, especially right before or after a workout.
Smoothies
These are a good way to get more carbohydrates in, since you can pack smoothies
full of frozen or fresh fruit. If you want some smoothie ideas, Primal Toad has a
whole ebook full of smoothie recipes at primaltoad.com.
Sweet Potatoes
Below are a couple sweet potato recipes from Paleo Plan:
Sautéed Sweet Potatoes
Sweet Potatoes with Coconut, Pomegranate and Lime
Squash
Below are some recipes from Paleo Plan:
Butternut Squash with Garlic and Thyme
Roasted Acorn Squash
Butternut Squash with Cranberries
Tapioca
Tapioca flour and “pearls” contain almost no vitamins or minerals, but tapioca in
all its forms is a dense source of carbohydrates. You decide for yourself whether
you want it in your diet. One thing you can do with tapioca is to heat up some
fruit and coconut milk in a little pot and add a bit of tapioca flour to make it
taste like pie filling—gooey and delicious.
paleoplan.com 53
MORE PRODUCTS BY PALEO PLAN
If you’re looking for a meal plan like the one in this ebook but using a normal
Paleo diet, Paleo Plan has a meal plan subscription service that uses our
trademark meal plans and grocery lists and the hundreds of recipes on our site.
Those meal plans include the eggs, nuts and seeds, etc. that aren’t on this cleanse.
We also wrote The Complete Idiot’s Guide to Eating Paleo, which has some
meal plans in it too and tons of fantastic Paleo recipes. Plus, we have another
ebook, our Quickstart Guide and Paleo Challenge, which contains six weeks
of meal plans for a normal Paleo diet and over 150 recipes that might help keep
you on track.
Whatever route you choose to take, we wish you the best of luck and good health!
Meals
The meal plan provides breakfast, lunch, snack, and dinner every day. The focus
is on providing relatively simple-to-cook meals that can be prepared quickly
without sacrificing quality. The weekday meals are often fast and easy to prepare,
and leftovers from dinners are almost always used as lunch the next day to save
you as much time in the kitchen as possible.
The plan tries to take advantage of weekends to allow for more complex and
interesting recipes. You’ll also sometimes make large recipes, like stews or
Crockpot dishes, on the weekends to use for meals and snacks throughout the
week. If your week isn’t Monday through Friday with weekends free, adjust the
days as necessary. Be careful to notice next-day leftovers so you’re not unprepared
for a day’s lunch.
Prep List
Each week we’ve provided you with a prep list to go along with the meal plan,
which will alert you to certain things that can be done in advance and when it
would make sense to do them. These are just suggestions; do what makes sense
for your schedule.
paleoplan.com 55
coconut flour). This list includes all of the staples you’ll need for the entire three
weeks so you can buy them all up front. However, it’s optional because we realize
that buying all these items at the same time will be a bit costly.
If you choose to use the staples list and buy all the staples you need up front,
there is an asterisk (*) next to those items in the following weekly grocery lists.
The asterisk denotes that you do not need to buy those items because you already
have them.
In the weekly shopping lists, there’s a small area where you can fill in the amount
of each ingredient you already have in your kitchen before you head to the store.
Cost
The first week will probably be more expensive than the following weeks
at the grocery store, since you’ll need to buy staple items like flours, spices,
coconut milk, etc. You’ll be able to use many of those staples for weeks without
replenishing, so it’s just an initial investment.
Proteins
In general, each main meal is focused around four to six ounces of meat or eight
ounces of fish per serving. This depends slightly on the meal’s other ingredients.
In some cases, there aren’t specific portion sizes (for instance, a breakfast may
advise to add ham but not give a portion amount). In those instances, you should
assume four or five ounces is average and adjust up or down based on preference.
Generic Foods
Sometimes “fruit” or similar terms are listed in the meal plans as snacks or sides.
In these cases, it’s up to you to decide which types of fruit you would prefer. It
allows you to keep it interesting and seasonal, based on your location. Again, the
shopping list will merely say “Fruit: 4 servings.” This is to inform you that you will
have two servings each of fruit that week, and you should purchase accordingly.
Weekends
You will be able to use the week’s leftovers as weekend lunches and snacks. There
may be a few pieces of fruit left, some extra stew, some leftover meat, or a salad
from the week’s lunch. Take this opportunity to finish the week’s groceries so
you’re not throwing anything away.
Tex-Mex breakfast leftover chicken, yam simple bone broth; fruit Chez Lorraine’s
(20 minutes) and chard soup baked salmon;
mixed greens;
MONDAY simple salad dressing
(30 minutes)
green smoothie; leftover chicken, yam leftover simple gingery broccoli and
ham (10 minutes) and chard soup bone broth; beef (45 minutes);
fruit optional prep—see list
TUESDAY
simple soup with bone leftover gingery berries with coconut easy pork loin chops;
broth (chicken version); broccoli and beef and lime (5 minutes) sautéed fennel and
(20 minutes) carrots (50 minutes);
WEDNESDAY optional prep—see list
breakfast smoothie; leftover easy pork loin paleo hummus; grilled chicken with
chicken (10 minutes) chops; veggies (50 minutes) rosemary and bacon;
leftover sautéed fennel spinach salad
THURSDAY and carrots (35 minutes)
ham and applesauce; leftover bun-less graze leftovers lamb and spaghetti
avocado (10 minutes) burgers; from fridge squash;
leftover butternut mojo verde (60
SATURDAY squash with currants minutes)
© 2012 paleoplan.com
CLEANSE SHOPPING LIST 1
1/2 cup balsamic vinegar* ____ to eat with Paleo Hummus ____
2 tsp Dijon mustard ____
2 cups unsweetened applesauce* ____
FRUIT NEED MEALS
2
SPICES 4 avocados
____
sea salt* dill weed 2
8 lemons
black pepper* freshly ground fennel seed ____
3 bay leaves granulated garlic 2 limes ____ 2
Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes
any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well as any
optional prep tips to help make weeknight meals easier to manage. Count on Sunday as a big cooking day
to help prepare for the rest of the week.
If you want to incorporate organ meats into the cleanse, now is a great time to puree 3/8 lb of liver
in the food processor. Divide it into three equal containers and freeze for use in Meal of Week 1,
Meal of Week 2, and Meal of Week 3.
TUESDAY If you are rushed in the mornings, make the Simple Soup with Bone Broth for Meal ahead of time
PM and simply warm it up in the morning (optional).
WEDNESDAY
Prepare Paleo Hummus and refrigerate for use in Meal and Meal (optional).
PM
© 2012 paleoplan.com
CLEANSE MEAL PLAN 2
simple soup with orange and avocado green smoothie turkey vegetable
bone broth (beef salad; (10 minutes) meatballs;
version); (20 minutes) chicken
steamed broccoli (45
MONDAY (10 minutes)
minutes)
leftover turkey leftover simple soup endive salmon crockpot pork loin;
vegetable meatballs; with bone broth poppers (15 minutes)
roasted acorn squash
avocado; fruit; prep— with coconut (45
TUESDAY see list minutes aside from
morning prep)
sausage stir fry leftover chicken leftover crockpot stir-fry beef salad
breakfast (20 minutes) with rosemary and pork loin;
(20 minutes)
mushroom glaze;
veggies
THURSDAY mixed greens;
simple salad dressing
breakfast smoothie; leftover stir-fry beef bacon wrapped salmon with coconut
bacon; optional prep— salad dates cream sauce;
see list
FRIDAY (25 minutes) spinach salad
FLEX (40 minutes)
bacon stir-fry graze fridge for leftovers leftover bacon coconut lamb;
breakfast (25 minutes) wrapped dates cauliflower rice (60
minutes)
SATURDAY
© 2012 paleoplan.com
CLEANSE STAPLES LIST
THE STAPLES LIST exists because there are lots of items you may not need
to buy every week and that have a long shelf life. This list includes all of the staples
you’ll need for the entire three weeks so you can buy them all up front. However, it’s
optional because we realize that buying all these items at the same time will be a bit
costly. If you choose to use the staples list and buy all the ingredients up front, there
is an asterisk (*) next to those items on the following weekly grocery lists. The asterisk
denotes that you do not need to buy those items because you already have them.
FRUIT NEED
© 2012 paleoplan.com
CLEANSE SHOPPING LIST 2
Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes
any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well as any
optional prep tips to help make weeknight meals easier to manage. Count on Sunday as a big cooking day
to help prepare for the rest of the week.
SUNDAY If you are rushed in the mornings, make a triple batch of Simple Soup with Bone Broth for Meal ,
PM Meal and Meal ahead of time and simply warm it up in the morning (optional).
TUESDAY
Prepare Crockpot Pork Loin so it will be ready for Meal
AM
Soft cook 16 extra slices of bacon alongside the 6 needed for Meal (optional). Reserve these
FRIDAY 16 slices to prepare Bacon Wrapped Dates for Meal , Meal and 2 more meals next week. Go
AM ahead and prepare the dates if you wish, and refrigerate until needed. Cook remaining bacon to
desired crispness for Meal .
© 2012 paleoplan.com
CLEANSE MEAL PLAN 3
smoked salmon and kale salad with ham leftover bacon beef pot roast;
fennel with dill (15 (15 minutes) wrapped dates rosemary green beans
minutes); prep—see list (30 minutes aside from
MONDAY morning prep); optional
prep—see list
breakfast smoothie; leftover beef pot simple bone broth; chicken and sweet
ham (10 minutes) roast; fruit (5 minutes) potatoes with
leftover rosemary shallots;
TUESDAY green beans cranberry relish (45
minutes); optional
prep—see list
leftover beef pot leftover chicken and simple soup with cilantro turkey
roast; fruit sweet potatoes with bone broth (bacon burgers;
shallots; version); (20 minutes) orange and avocado
WEDNESDAY leftover cranberry salad (25 minutes)
relish
simple soup with leftover cilantro turkey ham; veggies lamb and spaghetti
bone broth (bacon burgers; squash;
version); (20 minutes) mixed greens; olive tapenade
THURSDAY simple salad dressing; (60 minutes)
avocado
ham and applesauce; leftover lamb and bananas with coconut baked
avocado (10 minutes) spaghetti squash; (5 minutes) portobello and tuna;
FRIDAY leftover olive mixed greens;
tapenade simple salad dressing
FLEX (25 minutes)
sausage stir-fry graze fridge for leftovers leftover sautéed steak of the caveman;
breakfast; sweet potatoes; creamy chard
sautéed sweet ham (30 minutes)
SATURDAY potatoes (25 minutes)
© 2012 paleoplan.com
CLEANSE SHOPPING LIST 3
1
lb ground turkey ____ 1 small bunch flat leaf parsley
(or use leftovers from parsley purchased last week) ____
1 lb cod fillets ____ 3 sprigs basil ____
1
(5 lb) lean beef pot roast, 4 handfuls (cups) mixed greens ____
rump roast or chuck shoulder ____
4 oz arugula ____
1
lb ground lamb, elk, or bison ____ 7 handfuls (cups) baby spinach ____
1
/8 lb ground liver (optional), or just 1 bunch Lacinato kale ____
purée it yourself in a food processor)* ____
1 small bok choy ____
2 beef steaks (5-6 oz each, about 1” thick) ____ 1 large bunch Swiss chard ____
1/2 lb breakfast sausage links ____ 5 medium carrots ____
12 bacon slices ____ 4 celery stalks ____
4 oz smoked salmon* ____ 1 lb green beans ____
2 cans yellowfin tuna in oil* (4-5 oz) ____ 2 cups sugar snap peas or pea pods ____
2 small fennel bulbs ____
2
lbs chicken bones, wings, necks or
feet, or 2 lbs beef knuckle or long bones*____ medium white button
2
or cremini mushrooms ____
2 portobello mushroom caps ____
OTHER NEED MEALS 5 sweet potatoes ____
olive oil* ____ many 1 large celery root (celeriac) ____
coconut oil* ____ many 1 medium spaghetti squash ____
lard or tallow ____ many 4 shallots ____
1
-1/2 cup green olives 5 yellow onions
(pitted, Castelveltrano recommended) ____
____
1
cup Kalamata olives (pitted) 1/2 red onion ____
6 Tbs capers* ____
2 green onions (scallions) ____
1 (403 mL each) cans full fat coconut milk* ____ 9 garlic cloves
3/4 cup coconut* unsweetened, shredded ____
____
2 Tbs apple cider vinegar* ____
4 cups vegetable scraps or veggies
2 cups unsweetened applesauce* ____ (2 carrots, 2 celery stalks, 4 mushrooms, 1 parsnip
recommended) ____
snack serving (per person)
1
FRUIT NEED MEALS veggies of choice ____
5
avocados
____
2
bananas ____
1
sweet apple ____ SPICES
4
lemons ____ many
sea salt* fennel seed
3
large oranges ____
black pepper* freshly ground granulated garlic
1
cup fresh cranberries ____
2 bay leaves oregano
1
(10 oz) package frozen berries* ____
black peppercorns thyme
2
snack serving (per person)
fruit of choice ____ ground cinnamon
Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes
any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well as any
optional prep tips to help make weeknight meals easier to manage. Count on Sunday as a big cooking day
to help prepare for the rest of the week.
SUNDAY Prepare Simple Salad Dressing if you are out. You will need it for Meal and Meal , so you may
PM already have enough left over from Week 1.
MONDAY
Prepare Beef Pot Roast so it is ready for Meal .
AM
Begin Simple Bone Broth. Ten cups will be needed for the week, so be sure to add at least 18 cups
MONDAY of water to the stock pot, and keep it covered. If you do not own a stockpot that large, just split the
PM ingredients and cook it in two containers. You will begin to use the broth for Meal . Refrigerate
leftovers for use in Simple Soup with Bone Broth for Meal and Meal .
Cook and chop 12 slices of bacon to use in the Simple Soup with Bone Broth – Bacon Version
TUESDAY for Meal and Meal . If you are rushed in the mornings, make a double batch of Simple Soup
PM with Bone Broth ahead of time and simply warm it up in the morning or at snack time for those
meals (optional).
© 2012 paleoplan.com
BEEF POT ROAST
Makes 6 servings. Approximate cooking time: 3-8 hours.
Ingredients
2T
bs beef tallow (coconut oil may 1/2 tsp freshly ground
R ECI PE S
be substituted, but must be used carefully black pepper
to avoid smoking and burning)
1 bay leaf
1 (5 lb) lean beef pot roast, rump roast, 1 Tbs thyme
or chuck shoulder
1/2 tsp oregano
2 yellow onions, sliced
1 tsp sea salt
3 carrots, quartered
3 cups water
2 celery stalks beefgame
poultry
Instructions
1) M
ix freshly ground black pepper, thyme, oregano and sea salt (optional)
together in a small bowl.
2) Rub mixture into meat on all sides of roast.
3) H
eat a medium skillet (if cooking in a crockpot) or heavy-bottomed oven-
proof pan (if cooking in the oven) over high heat. Add 2 Tbs tallow when hot.
4) Immediately sear all sides of the roast and set aside.
5) Wash and prepare vegetables.
6) P
ut roast in crockpot, add vegetables, bay leaf and water, and cook on high
until tender (6-7 hours). Or, preheat oven to 325°, add the vegetables, bay
leaf and water to the heavy bottomed oven-proof pan with the meat, cover
and roast for 2-3 hours.
Nutritional Information
Recipe makes 6 servings. Values are per serving.
Calories 509
Fat 14g
Carbohydates 22g
Protein 64g
paleoplan.com 68
BUN-LESS BURGERS
Makes dinner for 2, with leftovers for lunch.
Approximate cooking time: 25 minutes.
Ingredients
R ECI PE S
1 lb lean ground beef or turkey
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
1 tsp coconut oil
Instructions
1) M
ix meat, sea salt and freshly ground black pepper together with a fork.
Form into 4 patties. beefgame
poultry
2) Heat a skillet over medium-high heat and add the oil when hot.
3) Cook the burgers until desired temperature is reached.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 154
Fat 7g
Carbohydates 0g
Protein 22g
paleoplan.com 69
COCONUT L AMB
This hearty meal serves 2 adults for dinner, with leftovers for lunch.
Approximate cooking time: 45-60 minutes.
Ingredients
R ECI PE S
1 Tbs coconut oil 2 cans (403 mL each) organic coconut milk
1 large carrot, in 1/4" slices 1/2 tsp freshly ground black pepper
Instructions beefgame
poultry
1) C
ube the lamb and prepare the vegetables.
2) O
ver medium-high heat, melt coconut oil and wait for pan to heat.
3) W
hen pan is hot, add the onions and carrots (they should sizzle slightly).
Cook until onions are slightly translucent.
4) A
dd lamb and coconut milk. Simmer uncovered for 20-30 minutes,
while preparing cauliflower rice.
5) Add zucchini and continue to simmer for 5-10 more minutes.
6) S eason with salt and pepper. Add cilantro and serve over cauliflower rice.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 453
Fat 26g
Carbohydates 32g
Protein 33g
paleoplan.com 70
GINGERY BROCCOLI AND BEEF
Makes dinner for 2, with leftovers for lunch.
Approximate cooking time: 45 minutes.
Ingredients
R ECI PE S
2 Tbs coconut oil 2 tsp freshly ground black pepper
2 cloves of garlic, minced 1/4 to 1/2 cup leftover
Simple Bone Broth
1 lb petite sirloin steak, cut into
very thin strips 2 cups broccoli, cut into florets
2 Tbs lemon juice 2 cups carrots, thinly sliced
Instructions
1) H
eat the 1 Tbs coconut oil and garlic in a large skillet over
medium-high heat.
2) A
dd the sliced beef and 1/4 tsp sea salt, and brown. Remove beef from pan
to a side dish, and get rid of excess juice left in pan.
3) In a small bowl mix lemon juice, grated ginger, and freshly ground black
pepper with 1/4 cup broth.
4) H
eat pan again over medium heat. Add 1 Tbs coconut oil when pan is hot.
5) A
dd broccoli and carrots to pan. Pour liquid ingredients on top
and toss to coat.
6) C ook over medium heat until broccoli is tender.
7) R
eturn the beef to the pan and add the green onions. Add the extra
broth if preferred.
8) S
tir beef in until it’s coated with sauce, and let simmer for a few minutes
until beef warmed through.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 317
Fat 9g
Carbohydates 15g
Protein 33g
paleoplan.com 71
L AMB AND SPAGHETTI SQUASH
Makes dinner for 2 with leftovers for lunch.
Approximate cooking time: 60 minutes.
Ingredients
R ECI PE S
1 small or medium spaghetti squash 1/2 tsp granulated garlic
1 lb ground lamb, elk, or bison 1/4 tsp oregano
1/8 lb ground liver (optional, or just puree 8m
edium white button or
it yourself in a food processor) cremini mushrooms, sliced
1/2 yellow onion, diced 2 Tbs coconut oil
1/2 tsp sea salt (optional)
Instructions beefgame
poultry
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 501
Fat 34g
Carbohydates 24g
Protein 25g
paleoplan.com 72
STEAK OF THE CAVEMAN
Makes 2 servings. Approximate cooking time: 20-35 minutes.
Ingredients
2b
eef steaks–5 oz-6 oz, about 1" thick 1 tsp garlic, minced
R ECI PE S
(rib-eye, sirloin, strip, tenderloin)
1/2 tsp sea salt (optional)
1 tsp dried oregano
1/4 cup coconut oil or
1 tsp black pepper tallow, melted
Instructions
1) P
reheat broiler to high.
2) In a small bowl, combine oregano, black pepper, garlic, sea salt (optional)
beefgame
poultry
and oil or tallow.
3) P
lace steaks on broiler pan and brush both sides with oil mixture.
4) B
roil 2"-3" from heat source (usually the very top of the oven) for
7 minutes for medium-rare (8 minutes for medium). Remove from oven
and turn steaks. Return to oven and broil the other side an additional 5
minutes for medium-rare (6 minutes for medium).
5) W
hen desired internal temperature is reached, remove steaks from
oven, cover with foil and let rest 5 minutes. Serve with your favorite
vegetable or side.
NOTE: To cook steaks on the stovetop, heat a heavy bottomed skillet over medium-
high heat. Add 1 tsp oil or fat when pan is hot. Add steaks and cook for 10 minutes
for medium rare. Turn and continue to cook for another 14 minutes. Remove from
heat, cover with foil, and let rest 5 minutes before serving.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 525
Fat 43g
Carbohydates 0g
Protein 38g
paleoplan.com 73
STIR-FRY BEEF SAL AD
Makes a light dinner for 2 with leftovers for lunch.
Approximate cooking time: 15-20 minutes.
Ingredients
R ECI PE S
1-1/2 lbs beef tip steak, sliced into thin strips balsamic vinegar
2m
edium heads lettuce of choice or the
beefgame
poultry
equivalent amount of mixed greens
Instructions
1) H
eat skillet over medium heat. Add the coconut oil, lard, or
tallow as soon as the pan is hot.
2) A
dd sliced onions and sauté until they begin to soften and
turn translucent. Stir often.
3) T
urn the heat up slightly and wait about a minute for the pan to heat up.
4) A
dd the beef and the coconut aminos, and continue to stir often.
5) W hen beef is close to done (however you prefer it) add the peas.
6) S eason with sea salt and freshly ground black pepper if needed.
7) S
erve over chopped lettuce or mixed greens and drizzle with balsamic
vinegar and olive oil to taste. Top with avocado.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 574
Fat 47g
Carbohydates 12g
Protein 32g
paleoplan.com 74
TEX-MEX BREAKFAST
Makes breakfast for 2. Approximate cooking time: 20 minutes.
Ingredients
1/2 lb lean ground beef 2 medium zucchinis, diced
R ECI PE S
1/4 yellow onion, diced 1 avocado, diced
1/2 tsp cumin cilantro to garnish
1/4 - 1/2 tsp sea salt
Instructions
1) Heat large sauté pan over medium-high heat.
2) A
dd ground beef, onion, cumin, and sea salt, and stir until meat is almost
beefgame
poultry
fully cooked (about 10-12 minutes).
3) A
dd zucchini and cook until meat is done and zucchini is just slightly tender
(about 5 minutes).
4) Top with avocado and cilantro to serve.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 353
Fat 21g
Carbohydates 17g
Protein 29g
paleoplan.com 75
CHICKEN STIR-FRY BREAKFAST
Makes breakfast for 2. Approximate cooking time: 15 minutes.
Ingredients
1 Tbs coconut oil, lard, or tallow 1/2 lb cooked, diced chicken breast
R ECI PE S
1/4 lb asparagus, 1/2 cup sliced olives
washed and cut into 1-2" pieces (optional, Castelveltrano recommended)
Instructions
1) Heat a large skillet over medium-high heat. Add coconut oil when pan is hot.
2) A
dd asparagus, zucchini, and garlic, and sauté for 5 minutes, poultry
or until slightly tender.
3) A
dd chicken and olives. Stirring constantly, cook until vegetables are slightly
tender, and chicken is heated through.
4) Season with sea salt and top with avocado to serve.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 397
Fat 26g
Carbohydates 16g
Protein 31g
paleoplan.com 76
CHICKEN AND
SWEET POTATOES WITH SHALLOTS
Makes dinner for 2, with leftovers for lunch.
Approximate cooking time: 45 minutes.
Ingredients
R ECI PE S
3m
edium (5"-6") sweet potatoes, 4 (4-6 oz each) boneless,
peeled and cut in 2" pieces skinless chicken breasts
poultry
Instructions
1) W
ash and chop sweet potatoes. Place in a large pot and
cover with cold water.
2) B
ring pot to a boil. Once boiling, add 1 tsp sea salt and reduce heat to
medium-low. Simmer until tender (about 14-16 minutes).
3) R
eserve 1/4 cup of cooking water. Drain remaining liquid and return sweet
potatoes to pot. Mash with reserved cooking water.
4) M
eanwhile, season chicken with 1/2 tsp salt and 1/4 tsp freshly
ground black pepper.
5) H eat 4 Tbs coconut oil in large skillet over medium-high heat.
6) W hen pan is hot, add sliced shallots and rosemary and cook for a minute.
7) A
dd chicken breasts to pan and pan-fry until golden brown and fully cooked
(7-8 min per side).
8) S
erve with mashed sweet potatoes on the side.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 295
Fat 15g
Carbohydates 13g
Protein 27g
paleoplan.com 77
CHICKEN WITH ROSEMARY
AND MUSHROOM GL AZE
Makes dinner for 2, with leftovers for lunch.
Approximate cooking time: 40 minutes.
Ingredients
R ECI PE S
4 boneless, skinless chicken thighs 2 cloves garlic, minced
(4-6 oz each)
2 tsp fresh or dried rosemary leaves
se a salt and freshly ground
black pepper to taste 12 w
hite button or
cremini mushrooms, sliced
4 Tbs coconut oil, divided
Instructions poultry
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 264
Fat 19g
Carbohydates 4g
Protein 22g
paleoplan.com 78
CHICKEN, YAM AND CHARD SOUP
Makes 8 servings. Approximate cooking time: 60 minutes.
Ingredients
2 Tbs coconut or extra virgin olive oil 4 cups Simple Bone Broth
R ECI PE S
1 yellow onion, diced 6 cups water
2 cloves garlic, minced 1 bay leaf
1 medium carrot, finely diced
1 large yam, diced
1 tsp thyme
1b
unch swiss chard, chopped
1/2 tsp oregano (or kale or any greens you love)
1 tsp sea salt, divided
1b
unch green onions, sliced poultry
1/2 tsp freshly ground black pepper, divided (whites and greens)
2 lbs boneless, skinless chicken thighs juice of 1 lemon
Instructions
1) H
eat large pot over medium-high heat. When hot, add oil, onion, garlic,
carrot, thyme, and oregano, and sauté until onion is softened and slightly
translucent (about 10 minutes), stirring occasionally.
2) M
eanwhile, mix 1/4 teaspoon sea salt and 1/4 teaspoon black pepper in
a medium bowl. Cut chicken thighs into 1” cubes and toss in sea salt and
black pepper mixture.
3) A
dd chicken to pot and continue to cook for another 10 minutes, stirring
occasionally.
4) R
educe heat to medium, add broth, water, bay leaf, yam, chard, and green
onions and simmer for 20 minutes.
5) J
ust before serving, season with remaining sea salt, black pepper, and fresh
lemon juice.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 257
Fat 17g
Carbohydates 12g
Protein 21g
paleoplan.com 79
CIL ANTRO TURKEY BURGERS
Makes 4 burgers. Approximate cooking time: 20 minutes.
Ingredients
1 lb ground turkey 2 tsp garlic, minced
R ECI PE S
1 cup cilantro, chopped 1 tsp sea salt
1/4 cup red onion, finely chopped 1/4 tsp freshly ground black pepper
Instructions
1) P
repare the grill, or turn the broiler on low.
2) C
ombine all ingredients in a bowl and use a fork to mix well.
3) D
ivide into 4 portions and shape into patties. poultry
4) G
rill or broil until cooked to desired temperature.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 287
Fat 5g
Carbohydates 4g
Protein 57g
paleoplan.com 80
GRILLED CHICKEN
WITH ROSEMARY AND BACON
Makes dinner for 2, with leftovers for lunch.
Approximate cooking time: 25-35 minutes.
Ingredients
R ECI PE S
4 tsp granulated garlic 1/4 tsp freshly ground black pepper
4 boneless, skinless chicken breasts 4 sprigs fresh rosemary
Instructions
1) P
reheat outdoor grill for medium-high and oil grates (or use a
poultry
heavy-bottomed skillet over medium heat on the stove or oven).
2) S
eason chicken breasts with garlic powder, sea salt and freshly ground
black pepper.
3) L
ay one rosemary sprig on top of each chicken breast and wrap a slice of
bacon around to hold the rosemary in place. Secure each piece of bacon
with a toothpick or another rosemary sprig.
4) C
ook the breasts about 8 minutes per side on the grill, or until juices run
clear and there is no pink in the middle. Note: If you are cooking chicken
in a pan on the stove, more time is needed per side. Cook until internal
temperature reaches 165° F. If you are roasting chicken in the oven, place
chicken on baking tray at 350F for 40 minutes, or until fully cooked.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 186
Fat 6g
Carbohydates 3g
Protein 30g
paleoplan.com 81
SAUSAGE STIR-FRY BREAKFAST
Makes breakfast for 2.
Approximate cooking time: 20 minutes.
Ingredients
R ECI PE S
1 tsp coconut oil
1/2 yellow onion, diced
1/2 lb sausages (nitrate/nitrite free), sliced
4 cups of spinach or other greens
Instructions
1) Heat a skillet over medium heat, and add coconut oil when hot.
poultry
2) Add diced onions and sauté until slightly translucent.
3) Add sausage and cook until browned, tossing frequently.
4) Add greens, reduce heat to medium-low, and cover.
5) Serve when the greens are wilted and soft (about 5 minutes).
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 421
Fat 35g
Carbohydates 11g
Protein 16g
paleoplan.com 82
SIMPLE BONE BROTH
Making bone broth is easy. Use this as a rough guide, and don’t be nervous
about doing it wrong. The broth will be a little different each time you make it.
This bone broth will provide you with nourishing electrolytes, collagen, and
other nutrients throughout the cleanse. Plus it adds flavor to everything you
make with it!
R ECI PE S
Approximate cooking time: 7-24 hours.
Ingredients
2 lbs chicken bones, wings, necks, 2 bay leaves
or feet, or 2 lbs beef knuckle or 1 Tbs black peppercorns
long bones 1 Tbs oregano
1 y ellow onion, peeled and 1 Tbs fennel seed poultry
roughly chopped 1 tsp thyme
2 Tbs sea salt
4c
ups vegetables (use scraps from
carrots, celery, kale, mushrooms, 2 Tbs apple cider vinegar
parsnips, fennel, peppers, parsley) water
Instructions
1) C
ombine all ingredients in a large crockpot, and fill with water to the top.
Cover and cook on low for 7-24 hours.
2) S
train to a clear broth and refrigerate leftovers.
Nutritional Information
Recipe makes 6 servings. Values are per serving.
Calories 80
Fat 20g
Carbohydates 0g
Protein 7g
paleoplan.com 83
SIMPLE SOUP WITH BONE BROTH
Makes 2 servings. Approximate cooking time: 20 minutes.
Ingredients
4 cups Simple Bone Broth 1c
up leafy greens, chopped
R ECI PE S
1 carrot, sliced into 1/8" slices (kale, chard or bok choy)
Instructions
1) C
ombine broth, carrots, and celery in a large saucepan (covered)
and bring to a boil over high heat.
2) R
educe heat to simmer, add peas, greens, and meat, and simmer poultry
5 minutes more.
3) S
erve warm.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 247
Fat 21g
Carbohydates 12g
Protein 37g
paleoplan.com 84
TURKEY VEGETABLE MEATBALLS
Makes dinner for 2, with leftovers for lunch.
Approximate cooking time: 45 minutes.
Ingredients
R ECI PE S
1 lb ground turkey or chicken 1/2 yellow onion
1/8 lb ground liver (optional) or just 1 clove garlic
purée it yourself in a food processor 2 tsp granulated garlic (garlic salt)
2 medium carrots 2 Tbs Italian seasoning
1 medium zucchini 1/2 tsp freshly ground black pepper
5 large mushrooms
1/2 cup fresh parsley, chopped
poultry
Instructions
1) Preheat oven to 350°F.
2) C
ombine carrots, zucchini, mushrooms, onion, garlic, and seasonings in a
food processor and blend until well chopped.
3) E
mpty the food processor into a large bowl, add the ground turkey and liver
(if desired), and mix together completely.
4) F
orm meatballs and place on a non-greased baking sheet (about 1 1/2"- 2"
each). Bake for about 25-30 minutes, or until completely cooked.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 209
Fat 4g
Carbohydates 10g
Protein 35g
paleoplan.com 85
BACON STIR-FRY BREAKFAST
Makes breakfast for 2. Approximate cooking time: 25 minutes.
Ingredients
8 bacon slices, diced 7-8 green beans
R ECI PE S
1/2 yellow onion, diced 1 avocado
1 medium sweet potato, diced Freshly ground black pepper, to taste
1 medium zucchini, diced
Instructions
1) C
ook chopped bacon in a medium skillet over medium-low heat.
Drain fat when done and set bacon aside. pork
2) M
eanwhile, heat a large sauté pan over medium heat. Add 1 Tbs of
drippings from the bacon pan, onion, and sweet potato.
3) S
tirring often, sauté until onions begin to turn translucent and
sweet potato softens slightly (about 10-15 minutes).
4) A
dd zucchini and green beans to the sweet potato mixture and
cook just until they turn bright green.
5) C
ombine bacon and vegetables. Season with freshly ground black
pepper, and top with avocado to serve.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 429
Fat 31g
Carbohydates 30g
Protein 13g
paleoplan.com 86
BACON WRAPPED DATES
Makes 16 dates, or 8 servings. Serving size is 2 dates per person,
per snack. Approximate cooking time: 25 minutes.
Ingredients
R ECI PE S
8 bacon slices, cut in half
16 large Medjool dates, pitted
toothpicks (optional)
Instructions
1) Preheat oven to 375° F
2) W
rap each date with half of a bacon slice. Secure with a
pork
toothpick if necessary.
3) P
lace on a shallow baking sheet and bake, bacon seam down,
for about 7 minutes.
4) F
lip and bake for another 7 minutes or until bacon is crispy.
5) S erve warm or cold, and store leftovers in the refrigerator.
Nutritional Information
Recipe makes 8 servings. Values are per serving.
Calories 163
Fat 3g
Carbohydates 36g
Protein 3g
paleoplan.com 87
CROCKPOT PORK LOIN
Makes dinner for 2, with leftovers for lunch.
Approximate cooking time: 7 hours.
Ingredients
R ECI PE S
2-3 lb pork loin 1 h ead cauliflower, separated
1 cup water into medium florets
1-2 Tbs dried basil
1 medium carrot, sliced
1/4 tsp freshly ground black pepper
2 medium (6"-8") zucchini, sliced
1/2 tsp sea salt (optional)
Instructions
1) Add all of the ingredients to a large crockpot.
2) Cook on high for 6-7 hours. pork
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 331
Fat 19g
Carbohydates 11g
Protein 41g
paleoplan.com 88
EASY PORK LOIN CHOPS
Makes dinner for 2 adults with leftovers for lunch.
Approximate cooking time: 50 minutes.
Ingredients
R ECI PE S
1/2 tsp sea salt 4 boneless pork loin chops
1/4 tsp freshly ground black pepper 1T
bs lard
(coconut oil may be used, but be
1/4 tsp dried sage careful it doesn’t burn)
1/4 tsp dried thyme 1 onion, sliced thin
Instructions
1) Preheat oven to 425°F.
pork
2) In a small bowl, mix the salt, pepper, sage, and thyme together.
3) Sprinkle both sides of each pork chop with the seasoning mixture.
4) Add lard to a skillet over high heat.
5) When good and hot, brown both sides of each chop.
6) P
lace the browned chops on a large piece of heavy foil and layer
with sliced onions.
7) Close the foil into a tight pouch and place on a baking sheet.
8) Bake for 30 minutes, or until pork reaches desired temperature.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 234
Fat 4g
Carbohydates 8g
Protein 34g
paleoplan.com 89
HAM AND APPLESAUCE
Makes breakfast for 2. Approximate cooking time: 10 minutes.
Ingredients
12oz ham
R ECI PE S
(nitrate/nitrite free, Boar's Head or
Applegate Farms recommended)
Instructions
1) S
lice the ham and warm in a skillet on the stove (optionally you
can serve the ham cold). Serve with applesauce.
pork
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 320
Fat 5g
Carbohydates 36g
Protein 33g
paleoplan.com 90
HAM STIR-FRY BREAKFAST
Makes breakfast for 2. Approximate cooking time: 20 minutes.
Ingredients
1 Tbs coconut oil
R ECI PE S
1/4 yellow onion, diced
4 mushrooms, sliced
1 small sweet potato, diced into 1/2" cubes
1/8 tsp thyme
1/2 lb ham, diced
freshly ground black pepper, to taste
pork
1 avocado, diced
Instructions
1) H
eat a large sauté pan over medium-high heat. When pan is hot,
add coconut oil.
2) Add onions, mushrooms, and thyme. Sauté for 2-3 minutes.
3) Reduce heat to medium and add sweet potato.
4) S
tirring frequently, cook until sweet potatoes are tender but
firm (about 12-15 minutes).
5) Toss in ham until heated through.
6) S
eason with freshly ground black pepper, if desired, and top
with avocado to serve.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 413
Fat 25g
Carbohydates 25g
Protein 27g
paleoplan.com 91
K ALE SAL AD WITH HAM
Makes lunch for 2. Approximate cooking time: 15 minutes.
Ingredients
1 bunch lacinato kale 1/4 tsp freshly ground black pepper
R ECI PE S
(enough for about 6 cups of chopped leaves)
3/4 lb ham, diced
2 Tbs extra virgin olive oil
1 avocado, diced
juice of 1 small lemon
Instructions
1) W
ash kale and remove leaves from woody stems. Slice leaves thinly.
pork
2) In a large bowl, combine kale, olive oil, lemon juice, sea salt, and freshly
ground black pepper. Toss to coat leaves completely.
3) Divide kale into two bowls. Top each salad with ham and avocado to serve.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 537
Fat 33g
Carbohydates 25g
Protein 39g
paleoplan.com 92
BAKED PORTOBELLO AND TUNA
Makes 2 servings. Approximate cooking time: 25 minutes.
Ingredients
2 portobello mushroom caps 2 Tbs capers, rinsed
R ECI PE S
2 (4-5 oz) cans yellowfin tuna in oil, drained 2 tsp fresh dill, chopped (optional)
1/4 tsp granulated garlic coconut oil to grease baking sheet
Instructions
1) P
reheat oven to 450° F.
2) M
ix tuna, garlic powder, black pepper, dill (optional) and capers together in fish/seafood
a bowl, then stuff into portobello caps.
3) P
lace caps on a lightly greased baking sheet and bake for 15-20 minutes (or
until tops are browned and portobello cap has softened slightly).
4) T
op with sliced avocado and serve warm.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 567
Fat 41g
Carbohydates 13g
Protein 41g
paleoplan.com 93
BAKED SEA BASS
WITH CAPERS AND LEMON
Makes dinner for 2 adults. Approximate cooking time: 25 minutes.
Ingredients
R ECI PE S
1 lb sea bass fillets (or any firm white fish available)
1 lemon
2 Tbs capers, rinsed
2 sprigs fresh dill (dried may be used if fresh dill is unavailable)
Instructions
fish/seafood
1) Preheat oven to 350°F.
2) Place sea bass fillets on a broiler pan.
3) Thinly slice lemon (1/8" slices).
4) S
prinkle the fish with sea salt and freshly ground black pepper.
Top with capers and dill sprigs. Cover with fresh lemon slices.
5) Bake for 10-15 minutes, until fish flakes easily with a fork.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 243
Fat 5g
Carbohydates 12g
Protein 41g
paleoplan.com 94
CHEZ LORRAINE’S BAKED SALMON
Makes dinner for 2. Approximate cooking time: 30 minutes.
Ingredients
2 salmon steaks (about 6 oz each) 1/4 tsp sea salt
R ECI PE S
2 Tbs lemon juice 1 Tbs chives, minced
1/2 tsp dried dill weed 1 lime, cut into wedges
Instructions
1) P
reheat oven to 350° F.
2) P
lace individual salmon steaks on pieces of aluminum foil large enough to
wrap each steak.
3) P
our a tablespoon of lemon juice over each steak, sprinkle with dill, and sea fish/seafood
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 327
Fat 14g
Carbohydates 5g
Protein 48g
paleoplan.com 95
COD WITH ARUGUL A
TAPENADE AND CELERIAC
Makes dinner for 2. Approximate cooking time: 35 minutes.
Ingredients
R ECI PE S
1 large celeriac root 1 lemon
(also known erroneously as celery root)
1 small bunch (about 1/4 lb) arugula
extra virgin olive oil
1/2 cup green or black olives, pitted
sea salt (optional)
2 Tbs capers, rinsed
freshly ground black pepper
1-2 cloves garlic, roughly chopped
1 lb cod fillets
fish/seafood
Instructions
1) P
reheat oven to 450°F.
2) C
ut the celeriac into 1/4” strips (like french fries) and place them in an oven-
proof dish. Drizzle with olive oil and season with sea salt and freshly ground
black pepper if desired.
3) B
ake the fries for approximately 10 minutes.
4) M
eanwhile, place the fish in another oven-proof dish and season with sea
salt, freshly ground black pepper, and the juice of 1 lemon.
5) A
fter the celeriac has baked for 10 minutes, decrease the temperature to
400 and bake the fish together with the fries for another 8-10 minutes.
6) W
hile the fish bakes, combine the arugula, olives, capers, and garlic in a
food processor and chop until it resembles a tapenade.
7) S erve the tapenade on top of the cod, with the celeriac fries on the side.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 286
Fat 11g
Carbohydates 24g
Protein 26g
paleoplan.com 96
ENDIVE SALMON POPPERS
Makes a snack or side for 2. This recipe also makes an excellent appetizer.
Approximate preparation time: 15 minutes.
Ingredients
R ECI PE S
1-2 small heads endive sea salt (optional)
4 oz smoked salmon freshly ground black pepper
1/2 red onion, minced extra virgin olive oil
1/2 avocado, sliced
Instructions
1) Wash and separate endive leaves.
2) Top with smoked salmon, red onion and avocado. fish/seafood
3) S
prinkle with sea salt and freshly ground black pepper to taste,
and drizzle with olive oil.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 312
Fat 20g
Carbohydates 13g
Protein 24g
paleoplan.com 97
SALMON WITH COCONUT CREAM SAUCE
Makes a hearty dinner for 2. Approximate cooking time: 40 minutes.
Ingredients
1 lb salmon fillet (wild caught) 3 cloves garlic, minced
R ECI PE S
1/4 tsp sea salt (optional) zest of one lemon
2 tsp coconut oil 1/2 cup full fat canned coconut milk
Instructions
fish/seafood
1) Preheat oven to 375° F
2) P
lace salmon in a shallow baking dish and sprinkle both sides
with sea salt and freshly ground black pepper.
3) H
eat a medium sauté pan over medium heat. When pan is hot,
add coconut oil, garlic, and shallots. Sauté until garlic and shallots
soften, about 3-5 minutes.
4) A
dd lemon zest, lemon juice, and coconut milk, and
bring liquid to a low boil.
5) R educe heat and add basil.
6) P
our over salmon and bake uncovered for about 10-20 minutes,
or until salmon has reached desired temperature.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 400
Fat 22g
Carbohydates 8g
Protein 43g
paleoplan.com 98
SMOKED SALMON AND FENNEL WITH DILL
Makes breakfast for 2. Approximate cooking time: 15 minutes.
Ingredients
2 Tbs coconut oil
R ECI PE S
2 small fennel bulbs, diced
4 oz smoked salmon
Instructions
1) H
eat a medium sauté pan over medium-high heat. Add coconut fish/seafood
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 333
Fat 18g
Carbohydates 21g
Protein 29g
paleoplan.com 99
TUNA SAL AD
Makes a light lunch for 2 adults. Serve on a bed of mixed greens or butter
lettuce for a larger meal. Approximate cooking time: 15 minutes.
Ingredients
R ECI PE S
2 (4-5 oz each) cans albacore tuna 1/4 tsp granulated garlic
(oil-packed recommended)
juice of 2 lemons
20(about 1 cup) green or
black olives, chopped splash of extra virgin olive oil
Instructions
1) C
ombine all the ingredients and serve over lettuce,
with sliced avocado on top.
2) S
erve immediately, or store it in the fridge for a day for more flavor.
NOTE: Add the avocado just before serving.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 486
Fat 27g
Carbohydates 16g
Protein 29g
paleoplan.com 100
BANANAS WITH COCONUT
Makes a snack for 2. Approximate cooking time: 5 minutes.
Ingredients
1 banana
R ECI PE S
2 Tbs full fat canned coconut milk (or use just
the cream from the top of the can)
Instructions
1) Slice banana and divide between two small bowls.
veggies
2) Top with coconut milk and shredded coconut
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 164
Fat 10g
Carbohydates 19g
Protein 2g
paleoplan.com 101
BERRIES WITH COCONUT AND LIME
Makes a snack for 2. Approximate preparation time: 5 minutes
Ingredients
1 cup berries
R ECI PE S
1/4 cup whole fat canned coconut milk
(preferably the cream at the top of the can)
Instructions
1) Divide berries between two small bowls.
2) Add coconut milk, and sprinkle with lime juice. veggies
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 84
Fat 6g
Carbohydates 10g
Protein 1g
paleoplan.com 102
BREAKFAST SMOOTHIE
Makes 2 smoothies. Approximate cooking time: 10 minutes.
Ingredients
2 cups frozen berries
R ECI PE S
1/2 cup unsweetened shredded coconut
1 banana
1 cup full fat canned coconut milk
Instructions
1) F
ill a blender with the frozen berries and quickly pulse with a little
hot water to break them up.
veggies
2) Add shredded coconut, banana, and coconut milk.
3) C
ontinue to blend until smooth, and divide into two glasses.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 484
Fat 35g
Carbohydates 44g
Protein 4g
paleoplan.com 103
BUTTERNUT SQUASH WITH CURRANTS
Makes a side dish for 2, with leftovers for lunch.
Approximate cooking time: 35 minutes.
Ingredients
R ECI PE S
1 s mall butternut squash, 1/2 cup dried currants
peeled and diced into 1/2" pieces 1/2 (403 mL) can full fat coconut milk
1 Tbs coconut oil 1 tsp cinnamon
2 cloves garlic, peeled and sliced
Instructions
1) Preheat oven to 425° F.
2) P
lace diced squash on lightly greased baking sheet and bake for veggies
15 minutes. Remove from oven.
3) H
eat a large sauté pan over medium-high heat.
4) W
hen pan is hot, add coconut oil, squash, and garlic, and cook an
additional 5 minutes. Stir frequently to prevent garlic from burning.
5) A
dd currants, coconut milk and spices, and stir frequently until milk is fully
heated (another 5 minutes).
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 270
Fat 14g
Carbohydates 38g
Protein 3g
paleoplan.com 104
BUTTERNUT SQUASH
WITH GARLIC AND THYME
Makes 4 servings. Approximate cooking time: 40 minutes.
Ingredients
R ECI PE S
1-1/2 lbs butternut squash, 3 cloves garlic, minced
peeled, seeds removed, flesh diced into 1/2" pieces (about 4 cups)
1/2 tsp sea salt
2 Tbs coconut oil
(or bacon grease, tallow, or lard) 1/4 tsp freshly ground black pepper
Instructions
1) Heat large sauté pan over medium heat. Add oil when pan is hot.
veggies
2) W
hen oil has melted, add squash, thyme, and garlic, and stir to coat
completely with oil.
3) S
pread squash in an even layer in pan and allow to cook without stirring
until lightly browned (about 3-5 minutes). Stir, then evenly spread out again,
allowing to cook for an additional 3-5 minutes.
4) A
fter browning, stir squash, reduce heat to medium, cover pan and continue
to cook until squash is tender (about 10-15 minutes more).
5) Season with sea salt and black pepper, and serve warm.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 146
Fat 7g
Carbohydates 23g
Protein 2g
paleoplan.com 105
CAULIFLOWER RICE
Makes 4 servings. Approximate cooking time: 15 minutes.
Ingredients
1 head cauliflower
R ECI PE S
2 Tbs coconut or extra virgin olive oil
Instructions
1) P
lace the cauliflower into a food processor and pulse until it has a grainy
rice-like consistency. Season with sea salt and freshly ground black pepper.
veggies
2) M
eanwhile, heat a large sauté pan over medium-high heat.
Add coconut oil when hot.
3) S
auté cauliflower in a pan with oil and any additional seasonings
desired (sea salt, garlic, ginger, coconut aminos, or just freshly
ground black pepper).
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 113
Fat 7g
Carbohydates 11g
Protein 4g
paleoplan.com 106
CREAMY CHARD
Makes a side for 2. Approximate cooking time: 15 minutes.
Ingredients
1 large bunch chard
R ECI PE S
1/3 (403 mL) can full fat coconut milk
1 Tbs coconut oil
juice from 1/2 lemon
sea salt
Instructions
1) M
elt coconut oil in a large sauté pan over medium heat. veggies
2) Meanwhile, rinse and roughly chop chard (stalk included for more fiber).
3) P
lace the chard in the pan with coconut oil and cover. Cook for about
3-5 minutes, stirring occasionally.
4) Add coconut milk, lemon and sea salt to taste. Stir in completely.
5) Cook for a few more minutes and serve hot.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 189
Fat 12g
Carbohydates 10g
Protein 7g
paleoplan.com 107
GREEN SMOOTHIE
Makes 2 smoothies. Approximate preparation time: 10 minutes.
Ingredients
1 apple juice of 1 small lemon
R ECI PE S
1 pear 2 Tbs coconut oil
1/2 tsp freshly grated ginger 1 cup water
Instructions
1) Quarter apple and pear, remove stems and seeds and put in blender.
veggies
2) Add remaining ingredients to blender and puree. Add more water if needed.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 297
Fat 15g
Carbohydates 42g
Protein 6g
paleoplan.com 108
OLIVE TAPENADE
Makes about 2-1/2 cups. Approximate preparation time: 20 minutes.
Ingredients
handful fresh flat leaf parsley 1 cup large green olives, pitted
(about 1/4 cup)
R ECI PE S
2 Tbs capers
few fresh basil sprigs
(about 1/4 cup) juice of 1/2 lemon
Instructions
1) R
ough chop fresh herbs and garlic. veggies
2) A
dd remaining ingredients to a food processor and
pulse until rough chopped.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 163
Fat 17g
Carbohydates 4g
Protein 0g
paleoplan.com 109
ORANGE AND AVOCADO SAL AD
Makes 2 servings. Approximate cooking time: 10 minutes.
Ingredients
2 large oranges, segmented
R ECI PE S
1 large ripe avocado, diced
3 handfuls spinach, arugula, or watercress
extra virgin olive oil
sea salt and black pepper
Instructions
1) P
repare both oranges by cutting off the rind and outer membrane and
veggies
slicing out the wedges of fruit between the segments. Do this over a bowl
and set the remaining juice aside.
2) D
ivide the greens up between two plates, and top with oranges, and
avocados.
3) A
dd a drizzle of olive oil and any juice left over from the oranges. Season
with sea salt and freshly ground black pepper to taste.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 300
Fat 22g
Carbohydates 38g
Protein 5g
paleoplan.com 110
PALEO HUMMUS
Makes approximately 1-1/2 cups. Approximate cooking time: 50 minutes.
Ingredients
2 Tbs extra virgin olive oil 1/8 tsp freshly ground black pepper
R ECI PE S
2 tsp ground cumin 3c
loves garlic, smashed and minced
into a paste
1h
ead cauliflower, cored and
cut into 1-1/2" florets juice of 1 lemon
1/2 tsp sea salt 1/2 tsp sea salt
Instructions
1) Preheat oven to 500°F.
veggies
2) T
oss cauliflower, olive oil, cumin, sea salt, and black pepper
together in a large bowl.
3) Transfer mixture to rimmed baking sheet and spread out evenly.
4) B
ake until cauliflower is browned and tender, 25 - 30 minutes,
stirring occasionally.
5) C
ombine garlic, lemon juice and roasted cauliflower in a food processor.
Blend until a smooth paste forms (add additional olive oil if desired). Season
with additional sea salt.
6) Serve warm or cold with assorted vegetables
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 119
Fat 7g
Carbohydates 13g
Protein 4g
paleoplan.com 111
ROASTED ACORN SQUASH
WITH COCONUT
Makes 4 servings. Approximate cooking time: 55 minutes in the oven,
or 15 minutes in the microwave.
Ingredients
R ECI PE S
1 acorn squash, cut in half length-wise
1 Tbs coconut oil
1/2 tsp cinnamon
1/2 tsp sea salt
1/4 cup unsweetened,
shredded coconut (toasted)
veggies
Instructions
1) Preheat oven to 400° F.
2) P
lace squash cut side down on a rimmed baking sheet
or shallow baking dish.
3) A
dd 1/4" of water to the baking sheet or dish.
4) B
ake for 45 minutes, or until peel is soft to the touch.
5) R
emove from oven and carefully turn over. Remove squash
from peel and add coconut oil, cinnamon, and sea salt.
6) Top with toasted coconut to serve.
7) T
o cook squash in microwave, place squash flesh down in a microwave safe
dish. Add 1/2" of water, and microwave for 8-12 minutes. Check often, as
each microwave will vary cooking time.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 182
Fat 7g
Carbohydates 31g
Protein 3g
paleoplan.com 112
ROSEMARY GREEN BEANS
Makes 2 servings. Approximate cooking time: 30 minutes.
Ingredients
1 lb fresh green beans, trimmed 2 green onions, sliced
R ECI PE S
1/2 tsp salt, divided 2 tsp fresh rosemary, chopped
Instructions
1) H
eat 1-1/2” water in a medium pot with a steamer basket insert to a boil.
2) S
prinkle green beans evenly with 1/4 tsp sea salt (if desired) and place
in the basket.
veggies
3) C
over and steam 10 minutes or until crisp-tender.
4) Immediately plunge green beans into ice water to stop cooking. Drain.
5) M eanwhile, heat a nonstick skillet over medium-high. Add oil when hot.
6) Add green onions and rosemary, and sauté 2-3 minutes or until softened.
7) A
dd green beans, lemon rind and remaining sea salt (if desired), stirring
until thoroughly heated.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 48
Fat 1g
Carbohydates 9g
Protein 2g
paleoplan.com 113
SAUTÉED FENNEL AND CARROTS
Makes a dinner side dish for 2 adults, with leftovers for lunch.
Approximate cooking time: 30 minutes.
Ingredients
R ECI PE S
2 fennel bulbs
4 medium carrots
2 Tbs coconut oil
sea salt and freshly ground black pepper
Instructions
1) Wash the vegetables and cut into 1/4" - 1/2" thick slices.
veggies
2) Heat the coconut oil in a skillet over medium heat.
3) W
hen the pan is hot, add the fennel and carrots. Cook until
tender, stirring occasionally.
4) Season with sea salt and freshly ground black pepper to taste.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 99
Fat 7g
Carbohydates 9g
Protein 1g
paleoplan.com 114
SAUTÉED SWEET POTATOES
Makes a side or snack for 2. Approximate cooking time: 15 minutes.
Ingredients
1 Tbs coconut oil
R ECI PE S
1 large sweet potato, grated
Instructions
1) M
ix meat, sea salt, and freshly ground black pepper together with a fork.
Form into 4 patties.
2) Heat a skillet over medium-high heat, and add the oil when hot. veggies
3) Cook the burgers until desired temperature is reached.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 140
Fat 5g
Carbohydates 23g
Protein 2g
paleoplan.com 115
SPINACH SAL AD
Makes a side salad for 2. Approximate cooking time: 15 minutes.
Ingredients
1 bunch fresh spinach 2 Tbs extra virgin olive oil
R ECI PE S
4 green onions, chopped freshly ground black pepper
juice of 1 lemon 4 thick slices bacon
Instructions
1) Wash spinach well, drain, and chop.
2) Let leaves sit for a few minutes, and then squeeze out excess water.
veggies
3) P
ut spinach in a medium bowl and add green onions, lemon juice,
oil, and pepper.
4) Toss and serve.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 142
Fat 14g
Carbohydates 5g
Protein 1g
paleoplan.com 116
STEAMED BROCCOLI
Makes 4 servings. Approximate cooking time: 15 minutes.
Ingredients
1 lb broccoli
R ECI PE S
water
1 Tbs coconut oil
juice of 1/2 lemon (optional)
Instructions
1) Cut the broccoli into individual florets. Also chop the stalk if desired.
2) Add 1" of water to the bottom of a medium pot, and insert a steamer basket.
veggies
3) Fill the steamer basket with raw broccoli.
4) C
over and cook over medium-high heat until bright green and softened,
around 8-10 minutes.
5) T
oss with coconut oil to coat, and drizzle with lemon juice (if desired) to
serve.
Nutritional Information
Recipe makes 4 servings. Values are per serving.
Calories 63
Fat 4g
Carbohydates 6g
Protein 4g
paleoplan.com 117
SAUTÉED SWEET POTATOES
Makes a side or snack for 2. Approximate cooking time: 15 minutes.
Ingredients
1 Tbs coconut oil
R ECI PE S
1 large sweet potato, grated
1/4 tsp cinnamon
Instructions
1) H
eat a skillet over medium heat. Add coconut oil.
2) O
nce skillet is heated, sauté grated sweet potatoes until
tender (a few minutes or so).
veggies
3) S
prinkle with cinnamon and mix well.
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 140
Fat 5g
Carbohydates 23g
Protein 2g
paleoplan.com 118
CRANBERRY RELISH
Makes about 3 cups. Serving size is 3/4 cup.
Approximate preparation time: 10 minutes.
Ingredients
R ECI PE S
1 sweet apple, cored and quartered
1 orange, quartered
1 cup fresh cranberries
Instructions
1) Add all ingredients to a food processor. Chop until a relish is formed.
paleoplan.com 119
MOJO VERDE
Makes approximately 1 cup. Approximate cooking time: 10 minutes.
Ingredients
1 bunch cilantro
R ECI PE S
1/4 - 1/2 cup extra virgin olive oil
1-2 cloves garlic
1/2 tsp sea salt
Instructions
1) B
lend all ingredients in a food processor until desired
consistency is reached.
condiments
Nutritional Information
Recipe makes 2 servings. Values are per serving.
Calories 176
Fat 18g
Carbohydates 3g
Protein 1g
paleoplan.com 120
SIMPLE SAL AD DRESSING
This easy salad dressing makes enough for about 16 side salads (2 Tbs per
salad). Adjust the seasoning as you like. Approximate cooking time: 15 minutes.
Ingredients
R ECI PE S
2 cups extra virgin olive oil 1 tsp sea salt
1/2 cup balsamic vinegar 1 tsp freshly ground black pepper
2 garlic cloves, finely minced 2 t sp dried herbs of choice
(basil, thyme, chives, rosemary,
2 tsp dijon mustard oregano, tarragon)
Instructions
condiments
1) W
hisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, and
lemon juice until blended.
2) Gradually add olive oil while whisking (or blending).
3) Mix salt, pepper and dried herbs in to taste.
4) Store in the refrigerator.
Nutritional Information
Recipe makes 16 servings. Values are per serving.
Calories 254
Fat 28g
Carbohydates 4g
Protein 0g
paleoplan.com 121