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October 16, 2017

One Week Paleo Diet Meal Plan

First Meal: Spinach & egg salad

First, you should boil two eggs and sauté spinach with lemon juice garlic, and olive oil. Join the spinach with the chopped eggs, ½  cup of cherry tomatoes, ½ avocado, ½ diced onion, pinch of pepper, salt, olive oil and lemon juice.

Second Meal: Salmon (grilled) with orange, olive & fennel salad

Season the salmon filet steak with salt & pepper and broil it in oil for three minutes on every side. Join ½ of cut fennel with chopped chives, one orange cut into pieces, and 1/4 cup of dark olives. Make a dressing with olive oil, mustard, and lemon.

Third Meal: Roasted peppers & quiche from sweet potato (Post-workout meal)

Ingredients

  • 1 red bell pepper (sliced)
  • 3 garlic cloves (diced)
  • 1 sweet potato (diced)
  • 1 onion (sliced)
  • 1 tablespoon thyme leaves (fresh)
  • ¼ cup full fat cream
  • ½ lemon zest
  • 1 tablespoon balsamic vinegar
  • Pinch of salt
  • 2 tablespoons of pine nuts
  • 6 eggs
  • Salt and pepper
  • Olive oil (for cooking)

Steps

Turn the stove on to 390°F. Oil a baking plate with oil and put the sweet potato. You should bake it for twenty minutes. Take it out from the stove and lower the heat to 355°F.

Take e skillet, and sauté red peppers and onion in oil for fifteen minutes on medium warmth. After ten minutes, include the garlic, thyme, salt and balsamic vinegar.

Whisk the cream with eggs and mix it with the lemon zest, dark pepper and salt. Oil the base of the baking plate and line it with paper. Put the sweet potatoes, red peppers and onions on the base. Pour the whisked egg blend on top. You should bake it for ten minutes, then add some thyme & pine nuts and heat it for ten more minutes. Let it cool before serving.


Second Day

First Meal: Quiche (leftover) with sauerkraut

Second Meal: Avocado & Chicken and baby spinach salad

Mix the chicken breast (grilled & sliced) with 2 cups of baby spinach, avocado, and a cup of cucumber, red peppers, diced tomatoes, green onion and radish. Dress with salt and pepper, oil, and Balsamic vinegar.

Third Meal: Zoodles and Italian meatballs

Make the meatballs with Italian tomato sauce and mixed beef and pork. Slice two zucchinis and fry the ribbons in butter and salt. Use them as pasta.


Third Day (workout day)

First Meal: Two eggs (scrambled) with chives and smoked salmon

Second Meal: Italian meatballs (leftover) and avocado salad

Third Meal: Half sweet potato with spices, coleslaw salad, Beef & carrot patties (Post-workout)

Ingredients

  • 1 onion (diced)
  • 2 garlic cloves (finely diced)
  • Beef & carrot patties (serves 2)
  • 1 egg
  • 400g beef mince
  • 1 carrot (grated and peeled)
  • 2/3 tsp salt
  • ¼ teaspoon nutmeg
  • 1 tablespoon chopped dried Italian herbs
  • ½ tsp paprika
  • ½ tsp black pepper

Steps

Blend everything in a bowl. Roll patties, smooth and sauté in oil for five minutes on every side.

Cut ½ sweet potato and season with a large portion of a teaspoon of garlic powder, salt, cumin, paprika, and pepper. Sprinkle with oil and heat in the broiler for 20 minutes at 180°C.

Fourth Day

First Meal: Smoothie of mixed berries & coconut and turkey rolls with red capsicum

Smoothie: blend 1/2 cup of water with few mint leaves, ½ cup of coconut milk, ½ cup of mixed berries, ½ tsp. of honey.

Roll the turkey slices with cucumber, red capsicum, onion, and sun-dried tomatoes.

Second Meal: Leftover carrot & beef patties, baby spinach & beetroot salad

Salad: Mix ½ cup of cooked and diced beetroot, 2 cups of baby spinach with feta, sliced onion, Balsamic dressing and walnuts.

Third Meal: garlic prawns and Spanish chilli with mixed vegetables

Ingredients

  • 300-400g fresh prawns (peeled and deveined)
  • Spanish chilli and garlic prawns
  • 1/2 tsp paprika
  • 2 tablespoons virgin olive oil
  • 2 garlic cloves (chopped)
  • 2/3 teaspoons salt and pepper
  • 1 brown onion (chopped)
  • 1 tablespoon lemon juice
  • 1/2 ground coriander
  • 1 long red chilli (chopped)
  • 1 cup diced tomatoes
  • zest of ½ lemon
  • fresh parsley

Steps

Sauté the onion in oil. Add coriander, pepper and salt, paprika, garlic, chili, and cook for 1 minute. Add the tomatoes, prawns, lemon juice and zest and cook for five minutes.

Fifth Day (workout day)

First Meal: ¼ cup mixed berries, boiled eggs with grilled asparagus and prosciutto

Second Meal: Greek salad with goat’s milk feta and sardines in olive oil

Third Meal: Post-workout meal: Asian chicken cakes with cucumber & pumpkin salad

Bake three pumpkin slices and make a salad with fresh coriander, green onion, sliced cucumber, sesame seeds, mint, and a dressing made with fish sauce, lime juice, honey, chilli, olive oil and sesame oil.

Sixth Day

First Meal: Eggs with mushrooms, red capsicum, and chorizo

Ingredients

  • 1/4 cup chorizo (diced)
  • 1/4 red capsicum (sliced)
  • 1 tablespoon olive oil
  • 1 onion (sliced)
  • 1 garlic clove
  • 1/4 teaspoon ground coriander seed
  • 1 cup tomato passata/diced tomatoes
  • 1 tsp fresh thyme (chopped)
  • 1/2 teaspoon pepper
  • 1/2 tsp paprika
  • 2 eggs
  • 1 tablespoon grated Parmesan
  • 2/3 tsp salt

Steps

Preheat the oven to 355F. Sauté the onion add the red peppers in oil for few minutes. Add the thyme, garlic, chopped chorizo, and seasonings. Cover it and cook it for five minutes. Add the tomato sauce and cook for five more minutes.

Spread the tomato mix in a dish. Make two indentations and break the eggs into the indentations. Finally, add the cheese on top. Cook it for twenty minutes. Serve with sliced cucumber and avocado.

Second Meal: Rocket salad and prawns with paprika aioli

Mix a pinch of red chili, ½ tsp. of paprika, diced garlic and olive mayonnaise to make the aioli. Peel the prawns and dip them while you have a tomato, onion, Balsamic dressing, rocket, and radish salad.

Third Meal: Lamb cutlets with mint, watermelon, goat’s milk feta &black olive salad + Strawberries & coconut yoghurt

Lamb cutlets

Ingredients

  • ½ tsp paprika
  • 3-4 French lamb cutlets (trimmed)
  • salt and pepper
  • ½ tsp ground cumin
  • ghee for cooking

Steps

Season the cutlets with paprika, cumin, salt & pepper.

Fry them for three minutes on each side.

Salad

Ingredients

Mix:

  • 1 lime juice
  • ¼ cup black olives
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp goats feta cheese (crumbed)
  • 1 cup of fresh watermelon cubes
  • ¼ onion (sliced)
  • handful of parsley and mint
  • black pepper

Seventh Day

First Meal: Bacon and zucchini fritters with roasted tomatoes and avocado

Second Meal: Steamed mussels in coconut broth & lemongrass

Ingredients

  • 1 teaspoon coconut oil
  • 2 French shallots (diced)
  • ½ red chili (diced)
  • 3-4 kaffir lime leaves (optional)
  • 1 carrot (diced and peeled)
  • 1 stalk of lemon grass
  • 1 stick of celery (diced)
  • 1 cup vegetable stock
  • ½ bunch of Chinese greens
  • 1 garlic clove (diced)
  • 1 tablespoon fish sauce
  • 1/2 cup coconut cream
  • 1 tbsp lime juice
  • handful of chopped green onion and fresh coriander
  • ½ kg of fresh mussels

Steps

Take a pan with a cover, sauté the lemongrass, shallots, and bean stew in oil for three minutes. Include the kaffir lime leaf, garlic, carrots, and celery and cook for couple of minutes. Put the vegetable stock, coconut cream fish sauce, and lime juice and let it boil. Put Chinese greens, mussels and blend. Cover it and cook it until the mussels are open. Sprinkle the mussels with green onion and coriander.

Third Meal: Beef steak with broccolini and mushroom sauce

Ingredients (for 1 person)

  • 1 cup sliced mushrooms
  • 200g beef steak
  • 2-3 tbsp full fat cream
  • ½ tsp salt and black pepper
  • ½ brown onion (sliced)
  • salt and pepper
  • ¼ cup water
  • 1 garlic clove (diced)
  • ghee or coconut oil for frying
  • 1 tablespoon olive oil
  • 2-3 sprigs thyme
  • ½ bunch of broccolini

Steps

Season the steak with pepper and salt and put it aside. Meanwhile, sauté the onion five minutes in oil for. Put the thyme, mushrooms, and garlic and cook for three minutes. Season with pepper and salt, include the cream and water. Mix and cook for few minutes and put aside.

Fry the steak for four minutes on every side. Steam the broccolini and sprinkle with olive oil and lemon juice.

Source www.idealshapetoday.com

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