7 Day Paleo diet

7 day Paleo diet meal plan

We have put togther a meal plan for the Paleo diet. If you are hitting the gym on a daily basis, be it for weights or cardio, you can increase your meals to 5 and include a pre workout and post work out protein shake. Remember to keep your shake Hemp/Soy Protein if you are wanitng to keep it Paleo!

If you want to know more about the Paleo diet, you can check it out here.

Day 1

Meal 1: Spinach & boiled egg chop salad with avocado

Hard boil two eggs and sauté a bunch of fresh spinach with olive oil, garlic and lemon juice.
Combine spinach with eggs, add half a diced Spanish onion, half a cup of cherry tomatoes, half an avocado, salt and pepper to taste, extra lemon juice and olive oil.

Meal 2: Grilled salmon with fennel, orange & black olive salad

Season salmon fillet with salt and pepper and grill in oil (preferably coconut) for 2-3 minutes a side.
Combine half a sliced fennel with slices one orange, chopped chives and quarter of a cup of black olives.
Dress the salad with olive oil dressing and balsamic vinegar to taste.

How to get fit - Paleo diet

Meal 3: Sweet potato & roasted peppers crustless quiche

Ingredients
1 medium sweet potato, diced
1 onion, sliced
1 sliced red pepper
1 tbsp fresh thyme
3 garlic cloves, finely diced
1 tbsp balsamic vinegar
Pinch of sea salt
6 eggs
¼ cup full fat cream
Zest of 1/2 lemon
Sea salt and pepper for seasoning
virgin olive oil for cooking

Steps
Preheat oven to 390°F (200°C). Grease a baking tray with coconut oil and scatter diced sweet potato.
Bake for 20 minutes. Remove and turn the oven down to 355°F (180°C).

In a frying pan, sauté onion and red peppers in oil on medium heat for 10 -15 minutes. After the onions turn see through, add fresh thyme, garlic, balsamic vinegar and a pinch of salt.

Whisk eggs with cream and combine with the zest of lemon, a pinch of black pepper and a generous pinch of sea salt.
Grease the bottom of a deep baking tray with coconut oil and line with baking paper, making sure the sides are covered. Assemble sweet potatoes and onion and red peppers mix evenly on the bottom. Pour whisked egg mix on top. Bake for 10 minutes, then sprinkle some extra fresh thyme and bake for a further 10 minutes. Stand aside to cool and settle for 5 minutes before serving.

Day 2

Meal 1: Leftover quiche with kimchi or sauerkraut

Meal 2: Chicken & avocado salad with baby spinach

Combine sliced grilled chicken breast with two cups of baby spinach, sliced small avocado and as much as you want diced tomatoes, cucumber, radish, red peppers and green onion. Dress with Balsamic, extra-virgin olive oil and a pinch of sea salt and pepper.

Meal 3: Italian meatballs with zoodles (zucchini noodles)

Prepare meatballs with a mix of grass fed beef mince and free-range pork mince and your favourite recipe for Italian tomato sauce. Thinly slice 1-2 raw zucchinis and quickly panfry the ribbons in a little butter and sea salt. Use instead of pasta.

How to get fit - Paleo diet

Day 3

Meal 1: Two scrambled eggs with smoked salmon and chives

Meal 2: Leftover Italian meatballs and mixed salad with avocado

Meal 3: Beef & carrot patties, 1/2 sweet potato baked with spices, coleslaw salad

Ingredients
Beef & carrot patties (2 serves)
400g grass fed beef mince
1 small brown onion, finely diced
1 medium carrot, peeled and grated
2 garlic cloves, finely diced
2/3 tsp sea salt
½ tsp black pepper
½ tsp paprika
¼ tsp nutmeg
1 tbsp chopped dried Italian herbs or fresh thyme or rosemary
1 egg

Steps
Mix all ingredients in a large bowl using your hands until well incorporated.
Roll small patties, flatten and pan fry in ghee or coconut oil for 4 minutes on each side.
Cut half of sweet potato into cubes and season with half a teaspoon each of cumin, smoked or sweet paprika, salt, garlic powder and pepper. Drizzle over with virgin olive oil and bake in the oven for 20-25 minutes at 180°C.

Day 4

Meal 1: Coconut & mixed berry smoothie and turkey meat rolls with red capsicum

To make the smoothie, blend half a cup of coconut milk with half a cup of water, half a cup of mixed frozen berries, half a teaspoon of honey, few mint leaves. Roll turkey slices filled with strips of red capsicum, cucumber, green onion and sun-dried tomatoes or a little mustard. You can omit the turkey rolls by adding ¼ cup of whey or egg white protein powder to the smoothie.

Meal 2: Leftover beef & carrot patties, beetroot & baby spinach salad

For the salad, combine two cups of baby spinach with half a cup of diced cooked beetroot, some sliced Spanish onion, few walnuts, goat’s milk feta and Balsamic dressing.

Meal 3: Spanish chilli and garlic prawns with mixed vegetables in olive oil

Ingredients
Spanish chilli and garlic prawns
1 brown onion, chopped
2 tbsp virgin olive oil
300-400g fresh prawns, peeled and deveined
2 garlic cloves, finely chopped
1 long red chilli, finely chopped (seeds in or out depending on how much heat you like)
1/2 tsp smoked paprika
1/2 ground coriander
2/3 tsp salt and black pepper
zest of ½ lemon
1 tbsp lemon juice
1 cup diced tomatoes
fresh parsley to add at the end

Steps
Sauté onion in olive oil until soft. Add garlic, chili, paprika, salt and pepper, coriander and cook for a minute. Then add prawns, tomatoes, lemon zest and juice and cook for 5 minutes, stirring a few times.

How to get fit - Paleo diet

Day 5

Meal 1: Soft-boiled eggs with prosciutto and grilled asparagus, ¼ cup mixed berries

Meal 2: Sardines in olive oil and Greek salad with goat’s milk feta

Meal 3: Asian chicken cakes with pumpkin & Asian cucumber salad

Bake 2-3 slices of pumpkin in the oven and make an Asian salad with sliced cucumber, fresh coriander, mint, green onion, sesame seeds and a dressing made with lime juice, fish sauce, chilli, a little honey, sesame oil and extra-virgin olive oil.

Day 6

Meal 1: Baked eggs with red capsicum, chorizo and mushrooms
Ingredients
1 tbsp virgin olive oil
1 small brown onion, sliced
1/4 red capsicum, sliced
1/4 cup diced salami or chorizo
1 garlic clove
1 tsp chopped fresh thyme
1/4 tsp ground coriander seed
1/2 tsp paprika
2/3 tsp sea salt
1/2 tsp pepper
1 cup tomato passata/diced tomatoes
2 eggs
1 tbsp grated Parmesan or Cheddar

Steps
Turn the oven on to 180 C (355F). Sauté onion in olive oil for a couple of minutes, add red peppers and cook for 3-4 minutes. Then add chopped chorizo, garlic, thyme and all seasonings. Cover with a lid and cook for 4-5 minutes, stirring occasionally. Then add tomato sauce and cook for a further 5-7 minutes, covered with a lid.
Transfer tomato mix to an oven-proof dish and spread evenly. Make two small wells with a spoon and crack the eggs into them. Finally, if using a little cheese, sprinkle all over the top. Cook in the oven, middle shelf, for about 20 minutes. Test to see that the egg whites are firm (the egg yolks will still be slightly soft). Serve with a side avocado and sliced cucumber.

Meal 2: Cooked prawns with smoked paprika aioli and rocket salad
Prepare aioli by mixing half a teaspoon of smoked paprika, pinch of red chili, finely diced clove of garlic and olive or macadamia based mayonnaise (you can make your own). Peel and dip the prawns as you go with a side rocket, radish, tomato, onion and Balsamic dressing salad on the side.

Meal 3: Lamb cutlets with watermelon, mint, black olive & goat’s milk feta salad + Coconut yoghurt & strawberries
Lamb cutlets
Ingredients
3-4 French trimmed lamb cutlets
½ tsp ground cumin
½ tsp paprika
sea salt and pepper
ghee for cooking

Steps
Season the cutlets with cumin, paprika, salt and pepper.
Pan fry in some ghee for 3-4 minutes each side for medium.
Salad

Ingredients
Combine and stir:
1 cup of fresh watermelon cubes
¼ cup kalamata or other black olives
¼ Spanish onion, sliced
handful of fresh mint and parsley
2 tbsp crumbed goats feta cheese
1 lime, juice
2 tbsp extra-virgin olive oil
pinch of black pepper

Day 7

Meal 1: Zucchini and bacon fritters with avocado and roasted tomatoes

Meal 2: Steamed mussels in lemongrass & coconut broth

Ingredients:
1 tsp coconut oil
1-2 French shallots, diced
1 stalk of lemon grass, chopped pale part only
½ long red chili, diced
1 small carrot, peeled and diced
1 stick of celery, diced
1 garlic clove, diced
3-4 kaffir lime leaves (optional)
1 tbsp fish sauce
1 tbsp lime juice
1 cup vegetable stock
1/2 cup coconut cream
½ bunch of Chinese greens (bok choy or gailan)
½ kg of fresh mussels
handful of fresh coriander and chopped green onion

Steps
In a large saucepan that has a lid, sauté shallots, lemongrass and chilli in coconut oil for 3-4 minutes. Add carrots, celery, garlic and kaffir lime leaf and cook for a further few minutes. Then add fish sauce, lime juice, vegetable stock and coconut cream and bring to boil. Finally add mussels and Chinese greens and mix well through the sauce. Cover with a lid and cook until mussels have opened up. Sprinkle and swirl the mussels with fresh coriander and green onion.

Meal 3: Beef steak with creamy mushroom sauce and broccolini

Ingredients (Feeds 1)
200g grass fed beef steak of your choice
sea salt and pepper
knob of ghee or coconut oil for pan frying
1 tbsp virgin olive oil
½ brown onion, sliced
1 cup sliced mushrooms
1 garlic clove, finely diced
2-3 sprigs fresh thyme
½ tsp sea salt and black pepper
¼ cup water
2-3 tbsp full fat cream
½ bunch of broccolini,

Steps
Season the steak with a little salt and pepper and set aside to come to room temperature. In the meantime, sauté onion in olive oil for 5 minutes. Then add mushrooms, garlic and thyme and cook for a further 2-3 minutes, add a little more olive oil or butter if starts getting dry. Finally season with salt and pepper, add water and cream. Stir and cook for a further couple of minutes and set aside.
Pan fry or grill the steak on high heat for 3-4 minutes on each side for medium. Steam or lightly boil the broccolini and drizzle with a little lemon juice and olive oil.

 

 If you want to try some more meal plans you can find a 14 day one here.

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How to get fit – Paleo Diet

 

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