PREP NOTES

SUNDAY: Make Spicy Herb Dressing ahead of time for Meal 6 (optional); Chop 2 (4- 6 oz. each) boneless, skinless chicken breasts into slices; Heat a large saut pan over medium-high heat and add 1 Tbs coconut oil when hot; Saut chicken breasts for 10-15 minutes, stirring often, until fully cooked; season with sea salt and freshly cracked black pepper if desired; Store cooked chicken in the refrigerator for use in Meal 6.MONDAY: Make Sweet Potato, Bacon and Eggs Salad ahead of time for Meal 9 (optional); Make Kale Chips ahead of time for Meal 11 (optional)WEDNESDAY: Start Beef Pot Roast 3 to 8 hours ahead of time

BREAKFAST LUNCH SNACK DINNER

SUNDAY

Omelet Muffins; avocado(30 minutes)

Graze fridge for leftovers Graze fridge for leftovers Cod with Arugula Tapenade and Celeriac Fries(35 minutes)prep - see list

1 2 3 4

MONDAY

Leftover Omelet Muffins; almonds

Perpetual Spinach Salad(2 servings); Spicy HerbDressing; chicken breasts (4-6oz)(10 minutes)

Berries with Coconut and Lime(5 minutes)

Sausage with Leeks and Tomatoes(45 minutes)prep - see list

5 6 7 8

TUESDAY

Sweet Potato, Bacon and Egg Salad(35 minutes)

Leftover Sausage with Leeks and Tomatoes

Kale Chips(20 minutes)

Chicken Primavera Bowl 4 servings(30 minutes)

9 10 11 12

WEDNESDAY

applesauce (unsweetened); sausage linksprep - see list

Leftover Chicken Primavera Bowl

Bananas with Almond Butter and Coconut(5 minutes)

Beef Pot Roast; mixed greens(3-8 hours)

13 14 15 16

THURSDAY

No Oat Oatmeal(15 minutes)

Leftover Beef Pot Roast; mixed greens

Ants On A Log(5 minutes)

Coconut Chicken; Spaghetti Squash with Garlic and Herbs(60 minutes)

17 18 19 20

FRIDAY(FLEX)

BLT Breakfast(20 minutes)

Leftover Coconut Chicken Leftover Spaghetti Squash with Garlic and Herbs

Salami Stackers(5 minutes)

Spicy Tuna Salad(15 minutes)

21 22 23 24

SATURDAY

Tapioca Crpes(25 minutes)

Graze fridge for leftovers Graze fridge for leftovers Steak with Apple-Horseradish Relish; Broccolini with Hazelnuts(35 minutes)

25 26 27 28

MEAL PLAN Week 18 (04/26 - 05/02)

2015 paleoplan.com

FULL SHOPPING LIST 18 (04/26-05/02)

2015 paleoplan.com

MEAT AND EGGS NEED MEALS 1/2 pound(s) sausage links ____ r

14 slice(s) - bacon ____ 9s

1 pound(s) - beef - pot roast(s) ____ u

2 - beef - strip loin steak(s) (12 oz) ____ l

14 - chicken breast(s), boneless skinless (4-6 oz) ____ 6ea

1/2 pound(s) - chicken, ham, or sausage ____ 1

1 pound(s) - cod fillet(s) ____ 4

19 large - egg(s)____

19iash

1 pound(s) - pork sausage, ground, seasoned ____ 8

1/4 pound(s) - salami, hard ____ f

FRUITS AND VEGETABLES NEED MEALS 1 medium - apple(s) ____ l

1/4 pound(s) - arugula ____ 4

1/4 pound(s) - asparagus ____ 1

3 medium - avocado(s) ____ 1sg

2 large - banana(s) ____ yi

3 medium - bell pepper(s), red ____ 1e

2 medium - bell pepper(s), yellow ____ e

1-1/2 cup(s) - berries, fresh ____ 7i

1 pound(s) - broccolini ____ l

1/8 medium - cabbage(s), red ____ 6

4-1/2 medium - carrot(s) ____ 6u

1 head(s) - cauliflower ____ 8

1 large - celeriac root(s) ____ 4

4 medium - celery stalk(s) ____ up

1/2 bunch(es) - chard ____ 6

2 medium - jalapeno pepper(s) ____ 6g

1 bunch(es) - kale ____ w

3 medium - leek(s) ____ 8

7-1/2 medium - lemon(s)____

4689egl

1 head(s) - lettuce, butter ____ g

1/2 medium - lime(s) ____ 7

4 cup(s) mixed greens ____ uo

2 medium - onion(s), green ____ g

2-1/4 medium - onion(s), red ____ 6e

2-1/2 medium - onion(s), yellow ____ 1u

2 tablespoon(s) - raisins ____ p

1 medium - spaghetti squash ____ a

1/2 bunch(es) - spinach ____ 6

8 cup(s) - spinach, baby ____ es

1 medium - sweet potato(es) ____ 9

3 cup(s) - tomatoes, cherry or grape ____ asf

toppings of choice- for crepes ____ h

2 medium - zucchini ____ e

CONDIMENTS and SPICES on next page.

DRY GOODS NEED MEALS 3 tablespoon(s) - almond butter ____ yi

1/4 cup(s) - almond flour ____ a

1/4 cup(s) - almond milk, unsweetened ____ i

4 tablespoon(s) - cashew butter ____ p

1-1/2 cup(s) - coconut milk, full fat ____ 7yh

1/4 cup(s) - coconut, unsweetened shredded ____ a

1-1/2 cup(s) - olives, green or black ____ 4g

1 cup(s) - tapioca flour or starch ____ h

1 can(s) - tomatoes, fire-roasted crushed (28 oz) ____ 8

2 can(s) - tuna in oil ____ g

NUTS AND SEEDS NEED MEALS 1/2 cup(s) almonds ____ 5

2 tablespoon(s) - almonds, slivered ____ s

2 tablespoon(s) - flax seeds, ground ____ i

1/3 cup(s) - hazelnuts ____ l

1/4 cup(s) - pecans ____ i

2 teaspoon(s) - pumpkin seeds ____ i

1/4 cup(s) - pumpkin seeds, raw ____ 6

1/4 cup(s) - walnuts ____ i

OTHER NEED MEALS paper muffin liners ____ 1

FULL SHOPPING LIST 18 page 2 (04/26-05/02)

2015 paleoplan.com

OILS AND CONDIMENTS NEED MEALS 2 cup(s) applesauce (unsweetened) ____ r

1-2/3 tablespoon(s) - apple cider vinegar____ l

2 tablespoon(s) - beef tallow ____ u

4 tablespoon(s) - coconut oil ____ 8a

2 tablespoon(s) - horseradish ____ l

1 tablespoon(s) - maple syrup ____ l

2 tablespoon(s) - mayonnaise ____ 9

1/4 cup(s) - mustard, dijon ____ f

1-1/2 cup(s) - olive oil, extra virgin____

46weagl

HERBS AND SPICES NEED MEALS 2 tablespoon(s) - Italian seasoning ____ 8

1 tablespoon(s) - basil, fresh ____ a

1 whole - bay leaf(s) ____ u

3-1/4 teaspoon(s) - black pepper____

14eual

5 tablespoon(s) - capers ____ 4g

1/2 teaspoon(s) - cinnamon ____ i

4 tablespoon(s) - dill, fresh ____ 9

13 medium - garlic clove(s)____

46eal

1/2 teaspoon(s) - garlic, granulated ____ 8

1/4 teaspoon(s) - ginger, ground ____ i

1 tablespoon(s) - mint, fresh ____ 6

1/4 teaspoon(s) - nutmeg, ground ____ i

1/2 teaspoon(s) - oregano ____ u

1 teaspoon(s) - oregano, fresh ____ 6

1 teaspoon(s) - parsley, dried ____ a

4 tablespoon(s) - parsley, fresh ____ e

1 teaspoon(s) - red pepper flakes ____ 8g

6-1/2 teaspoon(s) - sea salt

____

1468weuahl

1 tablespoon(s) - thyme ____ u

2 tablespoon(s) - thyme, fresh ____ l

FLEX SHOPPING LIST 18 (04/26-05/02)

2015 paleoplan.com

MEAT AND EGGS NEED MEALS 1/2 pound(s) sausage links ____ r

8 slice(s) - bacon ____ 9

1 pound(s) - beef - pot roast(s) ____ u

2 - beef - strip loin steak(s) (12 oz) ____ l

14 - chicken breast(s), boneless skinless (4-6 oz) ____ 6ea

1/2 pound(s) - chicken, ham, or sausage ____ 1

1 pound(s) - cod fillet(s) ____ 4

15 large - egg(s)____

19iah

1 pound(s) - pork sausage, ground, seasoned ____ 8

FRUITS AND VEGETABLES NEED MEALS 1 medium - apple(s) ____ l

1/4 pound(s) - arugula ____ 4

1/4 pound(s) - asparagus ____ 1

1 medium - avocado(s) ____ 1

2 large - banana(s) ____ yi

3 medium - bell pepper(s), red ____ 1e

2 medium - bell pepper(s), yellow ____ e

1-1/2 cup(s) - berries, fresh ____ 7i

1 pound(s) - broccolini ____ l

1/8 medium - cabbage(s), red ____ 6

4-1/2 medium - carrot(s) ____ 6u

1 head(s) - cauliflower ____ 8

1 large - celeriac root(s) ____ 4

4 medium - celery stalk(s) ____ up

1/2 bunch(es) - chard ____ 6

1 medium - jalapeno pepper(s) ____ 6

1 bunch(es) - kale ____ w

3 medium - leek(s) ____ 8

5-1/2 medium - lemon(s)____

4689el

1/2 medium - lime(s) ____ 7

4 cup(s) mixed greens ____ uo

2-1/4 medium - onion(s), red ____ 6e

2-1/2 medium - onion(s), yellow ____ 1u

2 tablespoon(s) - raisins ____ p

1 medium - spaghetti squash ____ a

1/2 bunch(es) - spinach ____ 6

6 cup(s) - spinach, baby ____ e

1 medium - sweet potato(es) ____ 9

1 cup(s) - tomatoes, cherry or grape ____ a

toppings of choice- for crepes ____ h

2 medium - zucchini ____ e

CONDIMENTS and SPICES on next page.

DRY GOODS NEED MEALS 3 tablespoon(s) - almond butter ____ yi

1/4 cup(s) - almond flour ____ a

1/4 cup(s) - almond milk, unsweetened ____ i

4 tablespoon(s) - cashew butter ____ p

1-1/2 cup(s) - coconut milk, full fat ____ 7yh

1/4 cup(s) - coconut, unsweetened shredded ____ a

1/2 cup(s) - olives, green or black ____ 4

1 cup(s) - tapioca flour or starch ____ h

1 can(s) - tomatoes, fire-roasted crushed (28 oz) ____ 8

NUTS AND SEEDS NEED MEALS 1/2 cup(s) almonds ____ 5

2 tablespoon(s) - flax seeds, ground ____ i

1/3 cup(s) - hazelnuts ____ l

1/4 cup(s) - pecans ____ i

2 teaspoon(s) - pumpkin seeds ____ i

1/4 cup(s) - pumpkin seeds, raw ____ 6

1/4 cup(s) - walnuts ____ i

OTHER NEED MEALS paper muffin liners ____ 1

FLEX SHOPPING LIST 18 page 2 (04/26-05/02)

2015 paleoplan.com

OILS AND CONDIMENTS NEED MEALS 2 cup(s) applesauce (unsweetened) ____ r

1-2/3 tablespoon(s) - apple cider vinegar____ l

2 tablespoon(s) - beef tallow ____ u

4 tablespoon(s) - coconut oil ____ 8a

2 tablespoon(s) - horseradish ____ l

1 tablespoon(s) - maple syrup ____ l

2 tablespoon(s) - mayonnaise ____ 9

1-1/2 cup(s) - olive oil, extra virgin____

46weal

HERBS AND SPICES NEED MEALS 2 tablespoon(s) - Italian seasoning ____ 8

1 tablespoon(s) - basil, fresh ____ a

1 whole - bay leaf(s) ____ u

3-1/4 teaspoon(s) - black pepper____

14eual

2 tablespoon(s) - capers ____ 4

1/2 teaspoon(s) - cinnamon ____ i

4 tablespoon(s) - dill, fresh ____ 9

13 medium - garlic clove(s)____

46eal

1/2 teaspoon(s) - garlic, granulated ____ 8

1/4 teaspoon(s) - ginger, ground ____ i

1 tablespoon(s) - mint, fresh ____ 6

1/4 teaspoon(s) - nutmeg, ground ____ i

1/2 teaspoon(s) - oregano ____ u

1 teaspoon(s) - oregano, fresh ____ 6

1 teaspoon(s) - parsley, dried ____ a

4 tablespoon(s) - parsley, fresh ____ e

1/2 teaspoon(s) - red pepper flakes ____ 8

6-1/2 teaspoon(s) - sea salt

____

1468weuahl

1 tablespoon(s) - thyme ____ u

2 tablespoon(s) - thyme, fresh ____ l