paleo at a glance - dana...

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GO AHEAD AND EAT

PALEO AT A GLANCE28-DAY GO AHEAD AND EAT


GO AHEAD AND EAT

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AT A GLANCE Please look at your simple daily protocol, as this chart outlines what you’ll

experience each day on this 14-day Paleo plan. I suggest you print out this chart and tape it somewhere that will allow you to see it every morning.

SIMPLE DAILY PROTOCOL

UPON RISING Drink your morning lemon water elixir Take a probiotic 30 minutes after the elixir

BREAKFAST Breakfast of choice from the Recipe Guide

MID-MORNINGSnack if you are hungry – from approved snacks in Guide

or Recipe Guide

LUNCH Lunch of choice from the Recipe Guide

AFTERNOONSnack if you are hungry – from approved snacks in Guide or Recipe Guide

DINNER Dinner of choice from the Recipe Guide

BEDTIME Write in your food diary

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CLEAN EATING LIST • Fresh fruits

• Fresh vegetables

• Fish/seafood

• Grass-fed meats

• Eggs

• Nuts (excluding peanuts)

• Seeds

• Healthy oils

DO NOT EAT LIST • Grains such as whole wheat, buckwheat, millet, quinoa, and brown rice.

• Legumes | Beans (including peanuts)

• Dairy

• Refined sugar

• Potatoes, except sweet potatoes

• Processed foods

ANIMAL-BASED PROTEIN SOURCES MEATS (pasture-raised is best)

• Chicken

• Turkey

• Grass-fed beef

• Lamb

• Bacon

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• Pork

• Ham

• Any wild game

FISH, SEAFOOD

• Canned fish (sardines, anchovies, wild salmon) – look for BPA-free cans if

possible

• Fresh or frozen fish, such as salmon or non-fatty white meat fish, such as

cod, trout, sea bass, mackerel, sole and albacore. Make sure the fish you are eating is low in mercury.

• Shellfish, such as shrimp or scallops

PLANT-BASED PROTEIN SOURCES

• 1/4 cup sunflower seeds, pumpkin seeds, or pine nuts

• 1/2 of an avocado

• Nutritional yeast, if tolerated

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WEEK THREE SUGGESTED PLAN

WEEK FOUR SUGGESTED PLAN

5

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

Paleo cereal with coconut milk

Paleo Collagen Smoothie





Paleo pancakes

Lettuce wraps

Crunchy Salad with

Shrimp

Paleo Chopped

Salad

Crunchy Salad with

Shrimp

Lettuce wraps

Paleo Chopped

Salad

Creamy Chicken

Salad Wrap

Chicken and Pineapple Skewers

Turkey Burgers wrapped in lettuce w/ side of broccoli


Turkey Burgers wrapped in lettuce w/ side of broccoli

Sautéed Swiss Chard and lime Add salmon


Sautéed Swiss Chard and lime Add salmon

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

Paleo Cleanse Smoothie

Paleo Pancakes


Kale and eggs


Kale and eggs

Turkey Scramble Wrap

Cabbage Delish with

Sardines

Creamy Chicken

Salad Wrap

Cabbage Delish with

Sardines

Creamy Chicken

Salad Wrap

Avocado Bowl

Citrus Beef Salad

Avocado Bowl


Paleo Meatballs

Curried Purple Cabbage and Sweet Potato Soup

Paleo Meatballs


BBQ Chicken and Collards



GO AHEAD AND EAT

!

DAY 15 BREAKFAST

PALEO CEREAL WITH COCONUT MILK

Serves 2

• 1 cup almonds

• ½ cup walnuts

• 2 tablespoons chia seeds or flax meal

• 1/8 cup coconut, toasted

• 1 tablespoon bee pollen (optional)

• 1 teaspoon cinnamon

• 1 apple, diced

• 2 cups coconut milk

Place almonds and walnuts in food processor and chop until desired consistency

and then place in bowl, add chia seeds or flax meal, toasted coconut, diced apple, cinnamon and bee pollen if using. Store mixture in an airtight container.

Serve cereal with coconut milk for a cold version or place ingredients in a pot with milk, warm and serve.

LUNCH

LETTUCE WRAPS

Serves 2

• 6 collard leaves or romaine lettuce leaves

• 1 avocado, chopped

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• 1 red pepper, chopped

• ½ cucumber sliced

• 1 apple, chopped

• ½ cup cultured veggies

• 1/4kg roast turkey

• 2 tablespoons honey mustard or 1 teaspoon raw honey

Lay leaves of choice flat, cut off bottom of stem for easy rolling. Spread honey mustard or raw honey evenly between leaves.

Top each leaf with an even amount of each remaining ingredient. Roll and serve.

DINNER

CHICKEN AND PINEAPPLE SKEWERS

Serves 2

• 6-8 oz/170-225gm boneless skinless chicken breasts, cut into 1½ inch

chunks

• 2 cloves garlic, crushed

• 2 tablespoons honey mustard

• 2 tablespoons tamari

• 1 teaspoon lemon juice

• salt and black pepper, to taste

• 1 cup pineapple, 1 ½ inch cubes

• 1 onion, cut into 1 ½ inch cubes

• 2 carrots, 1-inch slices

• wooden skewers

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Soak wooden skewers in water for 30 minutes. Combine the garlic, honey mustard, tamari sauce, lemon juice, salt, pepper and chicken in a bowl and let marinate while

the skewers soak.

Preheat the oven to 425 °F/220 °C. Prepare the kabobs by threading the chicken,

pineapple, onion and carrots onto the wooden skewers. Discard the remaining marinade.

Line a baking sheet with tin foil. Place a cooling rack on top. Line up the skewers on cooling rack with about an inch between each one. Bake for 10 minutes.

Turn over once and bake for 10-15 minutes longer, or until chicken is no longer pink in the middle.

DAY 16

BREAKFAST

PALEO COLLAGEN SMOOTHIE

Serves 1-2

• 1 cup fresh/frozen strawberries

• 1 ½ cups coconut milk

• 1tablespoon coconut oil

• 1 cup kale

• Stevia to taste (optional)

• Ice (optional)

• 1 tablespoon collagen (optional)

Place ingredients in the blender, blend until smooth.

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LUNCH

CRUNCHY SALAD WITH SHRIMP

Serves 2

• 6-8 oz/170-225gm raw shrimp, defrosted if frozen (can buy pre-cooked/

frozen)

• 1 teaspoon coconut oil

• 1 cup mung bean sprouts (optional)

• 2 cups mixed greens

• ½ cup sliced red peppers

• 1 cup cabbage

• 1 lemon, juiced

Place a pan over medium-high heat. Add coconut oil and let melt, and then add the

shrimp and cook 4-5 minutes until pink.

In a large bowl add the mung bean sprouts, mixed greens, peppers, and cabbage.

Top with shrimp and lemon juice, toss, and serve.

DINNER

TURKEY BURGERS WRAPPED IN LETTUCE WITH SIDE OF BROCCOLI

Serves 2

• 6-8 oz/170-225gm grass-fed ground turkey

• 1 tablespoon. chopped parsley

• 1 small onion, diced

• 1 tablespoon garlic powder

• sea salt and black pepper to taste

• 2 tablespoons olive oil

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• 1 cup broccoli florets

• 1/8 cup water

• 2 romaine leaves (optional)

Mix the grass-fed ground turkey with chopped parsley, diced onion, garlic powder,

sea salt and pepper in a large bowl and form into two patties.

Place a pan over medium-high heat and add 1 tablespoon olive oil, place burgers in

the pan and cook on each side for 5 minutes, until cooked through.

Once cooked, set burgers aside and add remaining oil to pan followed by broccoli

and 1/8 cup water. Let broccoli cook, stirring occasionally until bright green, about 5 minutes.

Remove from heat and serve burger along with broccoli. Burger can also be wrapped in a romaine leaf for added crunch.

DAY 17

BREAKFAST


Serves 2

• 1 cup almonds

• ½ cup walnuts





• 1 apple, diced


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Place almonds and walnuts in food processor and chop until desired consistency and then place in bowl, add chia seeds or flax meal, toasted coconut, diced apple,

cinnamon and bee pollen if using. Store mixture in an airtight container.

Serve cereal with coconut milk for a cold version or place ingredients in a pot with

milk, warm and serve.

LUNCH

PALEO CHOPPED SALAD

Serves 2


• 2 cups cucumber, chopped

• 1 cup tomato, chopped

• 1⁄4 cup parsley, chopped


• 2 hard-boiled eggs, whole or sliced

• Sea salt and black pepper, to taste

Place all ingredients in a large bowl, toss with dressing of your choice and serve.

DINNER


Serves 2


chunks



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• wooden skewers

Soak wooden skewers in water for 30 minutes. Combine the garlic, honey mustard,

tamari sauce, lemon juice, salt, pepper and chicken in a bowl and let marinate while the skewers soak.

Preheat the oven to 425 °F/220 °C. Prepare the kabobs by threading the chicken, pineapple, onion and carrots onto the wooden skewers. Discard the remaining

marinade.

Line a baking sheet with tin foil. Place a cooling rack on top. Line up the skewers on

cooling rack with about an inch between each one. Bake for 10 minutes.

Turn over once and bake for 10-15 minutes longer, or until chicken is no longer pink

in the middle.

DAY 18

BREAKFAST


Serves 1-2




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• 1 cup kale


• Ice (optional)



LUNCH

CRUNCHY SALAD WITH SHRIMP

Serves 2

• 6-8 oz/170-225gm raw shrimp, defrosted if frozen (can buy pre-cooked/frozen)

• 1 teaspoon coconut oil

• 1 cup mung bean sprouts (optional)


• ½ cup sliced red peppers

• 1 cup cabbage

• 1 lemon, juiced

Place a pan over medium-high heat. Add coconut oil and let melt, and then add the shrimp and cook 4-5 minutes until pink.

In a large bowl add the mung bean sprouts, mixed greens, peppers, and cabbage. Top with shrimp and lemon juice, toss, and serve.

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DINNER

TURKEY BURGERS WRAPPED IN LETTUCE WITH SIDE OF BROCCOLI

Serves 2

• 6-8 oz/170-225gm grass-fed ground turkey

• 1 tablespoon. chopped parsley

• 1 small onion, diced

• 1 tablespoon garlic powder


• 2 tablespoons olive oil

• 1 cup broccoli florets

• 1/8 cup water

• 2 romaine leaves (optional)

Mix the grass-fed ground turkey with chopped parsley, diced onion, garlic powder, sea salt and pepper in a large bowl and form into two patties.

Place a pan over medium-high heat and add 1 tablespoon olive oil, place burgers in the pan and cook on each side for 5 minutes, until cooked through.

Once cooked, set burgers aside and add remaining oil to pan followed by broccoli and 1/8 cup water. Let broccoli cook, stirring occasionally until bright green, about

5 minutes.

Remove from heat and serve burger along with broccoli. Burger can also be

wrapped in a romaine leaf for added crunch.

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DAY 19

BREAKFAST


Serves 2

• 1 cup almonds

• ½ cup walnuts





• 1 apple, diced


Place almonds and walnuts in food processor and chop until desired consistency and then place in bowl, add chia seeds or flax meal, toasted coconut, diced apple,

cinnamon and bee pollen if using. Store mixture in an airtight container.

Serve cereal with coconut milk for a cold version or place ingredients in a pot with

milk, warm and serve.

LUNCH

LETTUCE WRAPS

Serves 2

• 6 collard leaves or romaine lettuce leaves

• 1 avocado, chopped

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• 1 red pepper, chopped

• ½ cucumber sliced

• 1 apple, chopped

• ½ cup cultured veggies


• 2 tablespoons honey mustard or 1 teaspoon raw honey

Lay leaves of choice flat, cut off bottom of stem for easy rolling. Spread honey mustard or raw honey evenly between leaves.

Top each leaf with an even amount of each remaining ingredient. Roll and serve.

DINNER

SALMON WITH SAUTÉED SWISS CHARD AND LIME

Serves 2

• 6-8 oz/170-225gm salmon

• 1 tablespoon coconut oil

• 2 tablespoons water

• 1 bunch swiss chard, stems removed and leaves sliced into strips

• 1 lime, juiced


Turn on broiler or preheat oven to 500 °F/260 °C. Season salmon with salt and

pepper and place on a baking sheet. Place salmon under the broiler and cook for 7-12 minutes. (7 for medium rare, 12 for well done)

While the salmon is in the oven, heat the coconut oil in a large pan over medium heat. Add the chard to the pan along with 2 tablespoons of water. Cook, stirring

often for 2-3 minutes. Remove from heat and place in a serving dish, add lime juice and toss. Season with salt and pepper. Place the greens evenly onto a plate, top

with salmon and serve.

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DAY 20

BREAKFAST


Serves 1-2




• 1 cup kale


• Ice (optional)



LUNCH

PALEO CHOPPED SALAD

Serves 2


• 2 cups cucumber, chopped

• 1 cup tomato, chopped



• 2 hard-boiled eggs, whole or sliced

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Place all ingredients in a large bowl, toss with dressing of your choice and serve.

DINNER


Serves 2


chunks









• wooden skewers

Soak wooden skewers in water for 30 minutes. Combine the garlic, honey mustard, tamari sauce, lemon juice, salt, pepper and chicken in a bowl and let marinate while

the skewers soak.

Preheat the oven to 425 °F/220 °C. Prepare the kabobs by threading the chicken,

pineapple, onion and carrots onto the wooden skewers. Discard the remaining marinade.

Line a baking sheet with tin foil. Place a cooling rack on top. Line up the skewers on cooling rack with about an inch between each one. Bake for 10 minutes.

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Turn over once and bake for 10-15 minutes longer, or until chicken is no longer pink in the middle.

DAY 21

BREAKFAST

PALEO PANCAKES

Serves 2

• 1 scoop plant-based protein powder (optional)

• ¼ cup egg whites

• 1/2 banana, mashed


• 1 tablespoon flax seed

• 1 tablespoon raw honey or maple syrup, optional

• 1 TBS olive or coconut oil

Mix all the ingredients together in a bowl. Pour about ¼ cup of batter into a pan

with olive oil or coconut oil and heat on medium. Cook one side until you see the little bubbles, just like cooking any pancake. Flip over carefully, and cook on the

other side until the middle is done. Peek inside with a fork to check the middle.

Blueberry Pancakes: Add a handful of fresh or frozen blueberries after the above

ingredients are mixed together.

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LUNCH

CREAMY CHICKEN SALAD WRAP

Serves 2

• 6-8 oz/170-225gm chicken breast, baked

• 2 cups chopped cucumbers

• 1 avocado, peeled and chopped

• ½ cup loosely packed cilantro, chopped

• juice of one lime


• 2 cups of mixed greens (optional)

• 4 collard leaves or romaine lettuce leaves (optional)

Preheat oven to 400 °F/205 °C. Season chicken with salt and pepper, place chicken

on a lined baking sheet. Place in the oven and cook for 20 minutes, flip chicken and cook another 10-15 minutes, until cooked through. Remove from oven and let cool.

While the chicken is cooking, add the chopped cucumber, avocado, cilantro and lime juice in a large bowl and mix well, season with salt and pepper.

Cut the chicken up into 1-inch cubes and add to the mixture in the bowl.

Serve mixture over mixed greens or wrapped in leaves.

DINNER

SALMON WITH SAUTÉED SWISS CHARD AND LIME

Serves 2

• 6-8 oz/170-225gm salmon


• 2 tablespoons water

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• 1 bunch swiss chard, stems removed and leaves sliced into strips

• 1 lime, juiced


Turn on broiler or preheat oven to 500 °F/260 °C. Season salmon with salt and

pepper and place on a baking sheet. Place salmon under the broiler and cook for 7-12 minutes. (7 for medium rare, 12 for well done)

While the salmon is in the oven, heat the coconut oil in a large pan over medium heat. Add the chard to the pan along with 2 tablespoons of water. Cook, stirring

often for 2-3 minutes. Remove from heat and place in a serving dish, add lime juice and toss. Season with salt and pepper. Place the greens evenly onto a plate, top

with salmon and serve.

DAY 22

BREAKFAST

PALEO CLEANSE SMOOTHIE

Serves 1-2


• 1 handful kale

• 1 orange, peeled

• 1 teaspoon bee pollen, optional

• 2 tbsp. aloe vera (optional)

• 1 inch fresh ginger root

• Ice (optional)


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LUNCH

CABBAGE DELISH WITH SARDINES

Serves 2

• 1 cup red cabbage, shredded

• 1 cup green cabbage, shredded

• 2 tablespoons raw apple cider vinegar

• 1 avocado, peeled and mashed

• 1 green apple, diced

• 1/4 cup red onion, diced

• 1 teaspoon sesame seeds

• 1 tablespoon sunflower seeds

• 6-8 oz/170-225gm sardines (canned, packed in water)

Place shredded cabbage in a large bowl, add 1 tablespoon raw apple cider vinegar and avocado into the bowl and massage into cabbage until evenly coated.

Rinse and drain sardines.

Add apple, onion, sesame seeds, sunflower seeds, sardines and remaining 1

tablespoon of apple cider vinegar to cabbage mixture, toss and serve.

DINNER


Serves 2


chunks



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• wooden skewers

Soak wooden skewers in water for 30 minutes. Combine the garlic, honey mustard,

tamari sauce, lemon juice, salt, pepper and chicken in a bowl and let marinate while the skewers soak.

Preheat the oven to 425 °F/220 °C. Prepare the kabobs by threading the chicken, pineapple, onion and carrots onto the wooden skewers. Discard the remaining

marinade.

Line a baking sheet with tin foil. Place a cooling rack on top. Line up the skewers on

cooling rack with about an inch between each one. Bake for 10 minutes.

Turn over once and bake for 10-15 minutes longer, or until chicken is no longer pink

in the middle.

DAY 23

BREAKFAST

PALEO PANCAKES

Serves 2

• 1 scoop plant-based protein powder (optional)

• ¼ cup egg whites

• 1/2 banana, mashed

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• 1 tablespoon flax seed

• 1 tablespoon raw honey or maple syrup, optional

• 1 TBS olive or coconut oil

Mix all the ingredients together in a bowl. Pour about ¼ cup of batter into a pan with olive oil or coconut oil and heat on medium. Cook one side until you see the

little bubbles, just like cooking any pancake. Flip over carefully, and cook on the other side until the middle is done. Peek inside with a fork to check the middle.

Blueberry Pancakes: Add a handful of fresh or frozen blueberries after the above ingredients are mixed together.

LUNCH


Serves 2









Preheat oven to 400 °F/205 °C. Season chicken with salt and pepper, place chicken on a lined baking sheet. Place in the oven and cook for 20 minutes, flip chicken and

cook another 10-15 minutes, until cooked through. Remove from oven and let cool.

While the chicken is cooking, add the chopped cucumber, avocado, cilantro and

lime juice in a large bowl and mix well, season with salt and pepper.

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DINNER

BAKED PALEO MEATBALLS

Serves 4

• 1 cup zucchini, chopped

• 1 cup carrots, chopped

• ½ cup parsley, coarsely chopped

• 3 medium cloves garlic

• ¼ cup almond flour/meal

• 1 egg

• 1lb/.5kg ground chicken, turkey, or beef

• 1 teaspoon sea salt

• ½ teaspoon ground pepper

• ¼ teaspoon chili powder

In a food processor, pulse together the zucchini, carrots, parsley, and garlic. Place mixture in a large bowl and add almond flour, egg, meat, salt, pepper and chili

powder. Mix well.

Preheat oven to 450 °F/230 °C. Evenly coat a baking dish with olive oil. Roll the

mixture into round, golf ball-sized meatballs (about 1 1/2 inches), making sure to pack the meat firmly. Place the balls in the prepared baking dish, being careful to

line them up snuggly and in even rows vertically and horizontally, to form a grid. The meatballs should be touching one another.

Roast for 20 minutes, or until the meatballs are firm and cooked through. When the meatballs are firm and fully cooked, remove them from the oven and drain the

excess grease from the pan and remove and serve the meatballs.

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DAY 24

BREAKFAST


Serves 1-2


• 1 handful kale





• Ice (optional)


LUNCH

CABBAGE DELISH WITH SARDINES

Serves 2

• 1 cup red cabbage, shredded

• 1 cup green cabbage, shredded

• 2 tablespoons raw apple cider vinegar

• 1 avocado, peeled and mashed

• 1 green apple, diced

• 1/4 cup red onion, diced

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• 1 teaspoon sesame seeds

• 1 tablespoon sunflower seeds

• 6-8 oz/170-225gm sardines (canned, packed in water)

Place shredded cabbage in a large bowl, add 1 tablespoon raw apple cider vinegar

and avocado into the bowl and massage into cabbage until evenly coated.

Rinse and drain sardines.

Add apple, onion, sesame seeds, sunflower seeds, sardines and remaining 1 tablespoon of apple cider vinegar to cabbage mixture, toss and serve.

DINNER

CURRIED PURPLE CABBAGE AND SWEET POTATO SOUP

Serves 3-4

• 2 tablespoons of coconut oil

• 2 ribs of celery, chopped

• 1 cup onion, chopped

• 1 medium to large head of purple cabbage, chopped

• 5 to 6 cloves of garlic

• 2 cups sweet potato, chopped

• 1 can coconut milk

• 2 cups vegetable broth

• 2 teaspoon curry

• 1 teaspoon thyme

• 1 teaspoon cayenne (optional)

Place a large pot over medium-high heat, add the coconut oil and let melt. Next, add

the celery and onion. Allow it to cook down for 3 to 5 minutes until soft and fragrant. Next add the cabbage and garlic and sauté for another 3 to 5 minutes.

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Add the chopped sweet potato, coconut milk, vegetable broth, curry, thyme, and cayenne (optional) to the pot with the vegetables. Allow the soup to cook for 25 to

30 minutes until the sweet potato is soft before serving.

DAY 25

BREAKFAST

KALE AND EGGS

Serves 2


• ¼ cup yellow onion, diced

• 1 cup shredded kale

• Pinch of oregano

• Sea salt to taste

• Black pepper to taste

• 4 eggs, beaten

Add your coconut oil to a hot skillet and allow it to melt. Add diced onion and cook until soft, about 4 minutes. Add the kale and allow it to cook down, about 3

minutes. Season with oregano, sea salt, and pepper. Next, add the beaten eggs to the vegetables. Tilt the pan so the eggs spread out evenly. Use a rubber scraper or

spatula to turn the eggs over so that they don’t harden and burn.

Scramble the eggs for 2 to 3 minutes to your desired consistency.

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LUNCH


Serves 2









Preheat oven to 400 °F/205 °C. Season chicken with salt and pepper, place chicken

on a lined baking sheet. Place in the oven and cook for 20 minutes, flip chicken and cook another 10-15 minutes, until cooked through. Remove from oven and let cool.

While the chicken is cooking, add the chopped cucumber, avocado, cilantro and lime juice in a large bowl and mix well, season with salt and pepper.



DINNER

BAKED PALEO MEATBALLS

Serves 4

• 1 cup zucchini, chopped

• 1 cup carrots, chopped

• ½ cup parsley, coarsely chopped

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• 3 medium cloves garlic

• ¼ cup almond flour/meal

• 1 egg

• 1lb/.5kg ground chicken, turkey, or beef

• 1 teaspoon sea salt

• ½ teaspoon ground pepper

• ¼ teaspoon chili powder

In a food processor, pulse together the zucchini, carrots, parsley, and garlic. Place

mixture in a large bowl and add almond flour, egg, meat, salt, pepper and chili powder. Mix well.

Preheat oven to 450 °F/230 °C. Evenly coat a baking dish with olive oil. Roll the mixture into round, golf ball-sized meatballs (about 1 1/2 inches), making sure to

pack the meat firmly. Place the balls in the prepared baking dish, being careful to line them up snuggly and in even rows vertically and horizontally, to form a grid.

The meatballs should be touching one another.

Roast for 20 minutes, or until the meatballs are firm and cooked through. When the

meatballs are firm and fully cooked, remove them from the oven and drain the excess grease from the pan and remove and serve the meatballs.

DAY 26

BREAKFAST


Serves 1-2


• 1 handful kale


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• Ice (optional)


LUNCH

AVOCADO BOWL

• 1 avocado, remove from skin (but leave in tact)

• ½ cup celery, chopped

• juice of 1 lime

• sea salt, to taste

• 1 teaspoon parsley, chopped

• 1 tablespoon hemp/pumpkin/sunflower seeds

Take out the filling of the avocado and mash. Add celery, lime juice and sea salt to the mashed avocado. Place mixture back in the avocado skin and serve topped with

parsley and seeds.

DINNER


Serves 3-4




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Place a large pot over medium-high heat, add the coconut oil and let melt. Next, add the celery and onion. Allow it to cook down for 3 to 5 minutes until soft and

fragrant. Next add the cabbage and garlic and sauté for another 3 to 5 minutes.

Add the chopped sweet potato, coconut milk, vegetable broth, curry, thyme, and

cayenne (optional) to the pot with the vegetables. Allow the soup to cook for 25 to 30 minutes until the sweet potato is soft before serving.

DAY 27

BREAKFAST

KALE AND EGGS

Serves 2



• 1 cup shredded kale

• Pinch of oregano

• Sea salt to taste

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• Black pepper to taste

• 4 eggs, beaten

Add your coconut oil to a hot skillet and allow it to melt. Add diced onion and cook until soft, about 4 minutes. Add the kale and allow it to cook down, about 3

minutes. Season with oregano, sea salt, and pepper. Next, add the beaten eggs to the vegetables. Tilt the pan so the eggs spread out evenly. Use a rubber scraper or

spatula to turn the eggs over so that they don’t harden and burn.

Scramble the eggs for 2 to 3 minutes to your desired consistency.

LUNCH

CITRUS BEEF SALAD

Serves 2

• 3 medium red beets, trimmed

• 1 grapefruit, peeled and segmented



• 1⁄2 cup red onion, chopped

• 1/4kg roast beef

• 1 cucumber, chopped

• 2 tablespoon olive oil

• 1 lemon, juiced


Heat oven to 400 °F/205 °C. Wrap trimmed beets in foil and roast until tender, about 1 hour. Let cool, and then peel and slice.

In a large bowl combine the beets, grapefruit, mixed greens, parsley, red onion, cucumber, and roast beef.

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In a small bowl mix together olive oil, lemon juice, sea salt, and pepper. Drizzle dressing over salad and serve.

DINNER

BBQ CHICKEN AND COLLARDS

Serves 2

• 6-8 oz/170-225gm boneless skinless chicken breasts


• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• 1 tablespoon olive oil

• ¼ cup BBQ sauce

• 1 cup yellow onion, diced

• 4 cups collard greens, chopped

Pre-heat oven to 375 °F/190 °C . Place the chicken in a baking dish. Season with salt, pepper, onion and garlic powders. Drizzle 1 tablespoon oil over the chicken.

Bake in the oven for 20 minutes, remove chicken from the oven and coat with the BBQ sauce and return to the oven. Cook the chicken for another 15 minutes or

until cooked through.

While the chicken is in the oven, place a pan over medium-high heat. Add remaining

oil to the pan followed by onions. Cook the onions 5 minutes or until fragrant. Next add collards and sauté another 5 minutes. Season with salt and pepper. Serve

collards topped with chicken.

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DAY 28

BREAKFAST

TURKEY SCRAMBLE WRAP

Serves 2



• 4 eggs

• ½ cup tomato, chopped

• ¼ cup parsley, chopped

• 115gm sliced roast turkey


• 2 collard/large leafy green wraps

Place pan over medium-high heat, add coconut oil and let melt. Add onions and

sauté until fragrant, about 5 minutes.

Next, add the beaten eggs to the onions. Tilt the pan, so the eggs spread out evenly.

Use a rubber scraper or spatula to turn the eggs over so that they don’t harden and burn. Scramble the eggs for 2 to 3 minutes to your desired consistency. Remove

from heat and add tomatoes and parsley, season with salt and pepper.

Serve scrambled eggs and vegetables with turkey in a collard wrap or coconut flour

paleo wrap.

LUNCH

AVOCADO BOWL

• 1 avocado, remove from skin (but leave in tact)

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• ½ cup celery, chopped

• juice of 1 lime

• sea salt, to taste

• 1 teaspoon parsley, chopped

• 1 tablespoon hemp/pumpkin/sunflower seeds

Take out the filling of the avocado and mash. Add celery, lime juice and sea salt to

the mashed avocado. Place mixture back in the avocado skin and serve topped with parsley and seeds.

DINNER


Serves 3-4












Place a large pot over medium-high heat, add the coconut oil and let melt. Next, add

the celery and onion. Allow it to cook down for 3 to 5 minutes until soft and fragrant. Next add the cabbage and garlic and sauté for another 3 to 5 minutes.

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Add the chopped sweet potato, coconut milk, vegetable broth, curry, thyme, and cayenne (optional) to the pot with the vegetables. Allow the soup to cook for 25 to

30 minutes until the sweet potato is soft before serving.

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GO AHEAD AND EAT

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MY NOTES: This is your chance to write down, in addition to your food diary, what worked for

you and what did not. This is how you are going to access your unique blueprint for success!

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paleo at a glance - dana...

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