Week 2 Paleo Menu Plan and Notes

Time has moved quickly and I have lost count of my days on a low-sugar, whole foods diet.  I kept a food journal for the first two weeks to keep track of what I ate, my mood and triggers.  But, I have stepped away from the journal because I feel a bit more on autopilot now.  Lifestyle changes should be something I intend to keep for the long haul.  I don’t see food journaling in the picture with all of the other writing I need to work through.

So…where are we?  Ah, yes, Week 2.  I also have Week 3 and Week 4 Paleo Menu Plans completed, as well.  I’ll post those shortly.  My hope is that four weeks of menus is enough to get you started.  But, if anyone needs more inspiration, please let me know.

As a refresher, please see my comments in Week 1 Paleo Menu Plan and Notes.

Week 2 Paleo Menu Plan

Source Cookbook(s)Meals Made Simple by Danielle Walker (MMS), Paleo Cooking from Elana’s Pantry by Elana Amsterdam (EP), and The Performance Paleo Cookbook by Stephanie Gaudreau (PP)

Breakfast and Snacks Notes/Comments
Cherry Vanilla Shake, page 48 (PP) I pretty much eat a variation of these shakes before and after my morning workouts & add a scramble for breakfast, if I’m still hungry.  Play around with what suits you.  Substitute in other berries, cacao, etc.
Hulk Shake, Page 23 (PP)
Creamy Broccoli Soup, Page 178 (PP)
Scrambles (Eggs with veggies like onions, peppers, tomatoes, spinach, mushrooms, etc.)

 

Lunches Notes/Comments
Leftovers from Dinner
Breakfast smoothie I go with this option when I am tired of meat or a heavy meal
Tuna Salad on Lettuce Use Chicken Salad recipe from Week 1, but substitute tuna fish

 

Dinners Notes/Comments
Day One

Rosemary Lemon Chicken (EP, pg 70)

Baked Sweet Potatoes

Green Beans Almondine (MMS, pg 212)

· Use the How to Butterfly Chicken Breasts and Make a Pan Sauce tutorial to speed up prep time and keep chicken from drying out

· Save leftover chicken for Day 2 – California Chicken Wraps

 

Day Two

California Chicken Wraps (MMS, pg 128)

Avocado Crema (optional)

Green Salad

· I substituted Avocado Crema (see Week 1) for the avocados and the Ranch Dressing

· Used leftover chicken from Day 1 & I didn’t have to marinate or cook more chicken

· Used only 2 versus 12 slices (!) of bacon

· Wraps cooked up fast on my cast iron griddle

Day Three

Slow Cooker Beef Stew (MMS, pg 160)

Coconut & Lime Rice (MMS, pg 218)

· I used on 2 lbs of stew meat and it was still A LOT.  Will make tons of frozen leftovers or you can get away with 1 lb
Day Four

Maple-Dijon Chicken (MMS, pg 180)

 

· I don’t eat pork, so I substituted chicken instead and made only ½ the recipe

· Follow prep guidelines in How to Butterfly Chicken Breasts and Make a Pan Sauce

· Do NOT marinate the chicken and then reuse the marinade as a dressing.  Instead use marinade ingredients to make a pan sauce. Much safer.

· Can cut the maple syrup in half (or 1/4).  Dressing was rather sweet.

· I substituted 2 slices of bacon vs. prosciutto and cooked it before adding the garlic (and subsequent ingredients) as the base of my pan sauce

· Save leftover meat for Day 5 – White Chili

Day Five

White Chicken Chili (MMS, pg 90)

Green Salad (optional)

· Used leftover chicken from Day 4 (only had 1 C, which worked out okay)

· Omitted the poblanos (per my taste)

· Used store-bought chicken stock & tomatillo salsa & orange sweet potatoes already on hand

· Served to family on white rice or leftover cauliflower rice (optional)

· Hard cider made it a little sweet, adjust quantity to taste

Day Six

Organic Hot Dogs

Homemade (or store- bought) Organic Fries (sweet potato or white)

Frozen veggie (kale, broccoli, etc.) or Salad

 

· End-of-week family fun meal!  (aka I need a break to regroup meal)

 

Day Seven

Leftovers or Take Out Tonight

 

What are your thoughts?